--- This is a warmup for inline skaters to prepare your body before putting on your skates. Warming up is essential for joint mobility, balance, and injury prevention. It also helps you mentally focus and prepares your muscles for the demands of skating. Use this time to get your body ready — let’s go! --- We start with ankle circles to mobilize your ankle joints and activate the stabilizing muscles. Stand upright, shift your weight onto your left foot, and lift your right foot slightly off the ground. Now slowly make large circles with your right foot from the ankle, moving it in both directions through the full range of motion. Focus on smooth, controlled movements — keep your upper body relaxed and the standing leg slightly bent. [Pause 15s] Switch sides: Shift your weight onto your right foot and lift your left foot. Make controlled circles with your left foot, first in one direction, then the other. Stay relaxed, keep your balance, and feel the activation around your ankle joint. [Pause 15s] Your ankles are now mobilized. [Pause 4s] --- Now we do knee circles to gently warm up the knees and surrounding muscles. Stand with your feet hip-width apart and bend your knees slightly. Place your hands on your thighs, just above the knees. Draw gentle circles with both knees together, moving them slowly and controlled. Start clockwise, keep your upper body upright and your weight centered. [Pause 15s] Change direction and circle your knees the other way. Keep your knees slightly bent and relax your ankles and hips. This lubricates the knee joints and prepares them for dynamic movements while skating. [Pause 15s] Keep your body relaxed and your core engaged. [Pause 4s] --- Now we open the hips with dynamic hip openers. Stand upright and shift your weight onto your left leg. Lift your right knee, rotate it outward, and move it in a controlled arc downward as if stepping over an invisible obstacle. Place your foot down and repeat the movement with the other leg. Alternate legs, focusing on smooth, deliberate movements. Keep your core stable, shoulders relaxed, and knees slightly bent. [Pause 15s] Continue alternating legs to activate the hips for lateral skating movements. Move in a controlled way and feel the stretch and activation in your hip joints. [Pause 15s] Finish the last repetition on each side. [Pause 4s] --- Now we practice balance and activate the core — both are crucial for control while skating. Stand upright and shift your weight onto your left foot. Slightly bend your left knee and engage your core. Lift your right foot a few centimeters off the ground and hold your balance. For more challenge, you can slowly swing your right leg forward and back. [Pause 15s] Switch legs: Stand on your right foot, keep the knee slightly bent and core engaged. Lift your left foot and hold, or gently swing it forward and back. Stay upright and relaxed. [Pause 15s] Balance exercises help your body react quickly — just like when skating. [Pause 4s] --- To finish, we do lateral weight shifts to simulate pushing off while skating and strengthen lateral stability. Stand with your feet wider than hip-width apart, bend your knees deeply into a skating position. Keep your hips back, upper body upright, and arms slightly forward. Slowly shift your weight onto your left foot, push into the ground, then glide your weight onto your right foot. Continue the side-to-side shifting in a steady rhythm, staying low and controlled. Imagine gliding on your skates and pushing off with each movement. [Pause 15s] Keep moving side to side, keep your upper body loose, and focus on strong legs and active ankles. This prepares your body for powerful skating strides. [Pause 15s] Finish the last weight shifts. [Pause 4s] --- You are now warmed up and ready to skate. Your joints are mobilized, balance activated, and muscles ready for action. A good warmup provides more control, fewer injuries, and more fun on your skates. Feel free to come back to this warmup anytime — this way you’re optimally prepared and can enjoy your skating even more! ---