Learn to skate: falling and getting up

Setup

1. Use one third of the ice across its width. Cones mark a start line along one set of boards and a finish line along the other.
2. Every skater in full equipment: certified helmet with a full face cage (straps done up), mouthguard, neck guard, gloves, elbow pads, shin guards, pants and skates.
3. Groups of four to six on the start line, with a stick's length plus an arm's length between skaters.
4. Sticks are optional for the first sessions; free hands make balance and getting up easier.

How it runs

1. Start off the ice or at the boards: show the ready position. Knees bent, back straight, hands out in front over the knees.
2. Falling: from the ready position, sink lower, turn a little and sit down to one side so the hip and the side of the bottom land first. Chin tucked so the helmet stays off the ice.
3. Getting up: roll on to both knees, place one skate flat on the ice between the hands, then the other, and push up through the legs into the ready position.
4. On the ice: march across with small penguin steps. On the whistle everyone falls, gets up and marches on. Two falls per crossing.
5. When the march is steady, march three steps and glide on two feet before each fall.
6. Three or four crossings, then a rest and a drink at the boards.

Coaching points

• Knees bent, nose over toes: a low skater has less distance to fall.
• Fall to the side, not backwards: hip and bottom take it, never the head or straight wrists.
• Gloves stay on, so hands on the ice are protected; keep the space so no blades come near hands.
• Get up by yourself: knees, one foot, other foot, stand.
• Skates under the hips when marching; small steps, not big strides.

Common mistakes

• Standing tall with locked knees, so falls go backwards.
• Reaching back with straight arms to catch the fall.
• Trying to stand straight up from sitting instead of going to the knees first.
• Staring at the skates; eyes forward helps the balance.