August 30, 2019/ / ARTICLES/ Comments: 22

Although there’s an obvious way to get better at skating — just skate more — there’s other routes to take to get bigger pop, a quicker flick, or better balance. The most unorthodox approach, from the average skateboarder’s perspective, is going to a gym and exercising.

Dr. Kyle Brown is a licensed physical therapist who designs rehab and strength training routines for pro skateboarders. He also of course skates himself, and he put together a brief list of exercises you can do both for getting your body primed to skate (if you haven’t skated in a while) and for improving your abilities.

Whether you’re returning to skating after a while of sitting on the couch doing nothing, or you just want to stunt on your friends, these exercises should make you feel more comfortable and confident on your board. You may need to get some equipment, but a lot of these you can do with stuff you probably already have/can “borrow” from a friend.

Try some out then let us know when you’re ready to fight either Neen Williams or Brandon Biebel and we’ll set it up.

[Dumbass Disclaimer: If you are recovering from an injury or have pain with any of these exercises, consult with your local physiotherapist and perform under the supervision of someone that knows what the hell they are doing. Also please do not sue us. Seriously.]


If your significant other says they’re attracted to dudes with big pop, here’s some ollie exercises to help you get it up.

Box Jump Method

What You Need: Resistance band and a high surface (your bed or a tall ledge will do).

How You Do It: The key with box jumps is to keep your butt stuck out at all times, even during take-off and landing. It’s also important to keep your knees in line with your thighs so they don’t collapse inward.

How Much: Do two sets of 10 and jump as high as you can each time.

Ball to the Wall Method

What You Need: Stability ball and a nice wall.

How To Do It: The keys to this exercise are exactly the same as the box jump method. Keep your butt sticking out and avoid letting your knees collapse. You should feel this exercise primarily in your glutes (ass muscles). If you don’t, your butt isn’t back far enough.

How Much: Do two sets of 10.

Switch Pop

Tired of getting clowned on for having a busted switch game? Bulk up your switch ollie so your friends have to find something else to make fun of you for.

What You Need: Resistance band and something to jump on.

How To Do It: The rules are the same as the regular pop exercise. Keep your butt back and don’t let your knees collapse, especially when popping. Try to land on the elevated surface as softly as possible for maximum effect.

How Much: Do two to three sets of 10 jumps.

Manual and Nose Manual

These exercises improve balance and core strength to let you hit the manny pad all night long.

What You Need: Foam pad (or couch pillow), 10-15 pound weighted ball (or basketball), and an old deck.

How To Do It: This one’s pretty self explanatory. Get in whichever manual position you wanna work on, wind up your torso, and toss that sucker. For maximum effect, get as many throws in a row as you can without losing the manual.

How Much: Do three sets in each manual position.

Frontside and Backside 180

Never settle for wimpy 180s, frontside or backside. Try these to completely turn your life around.

What You Need: Resistance band.

How To Do It: To improve your 180s, these exercises help strengthen your glutes. Like the pop and switch pop exercises, the keys are keeping your butt back, landing soft, and not letting your knees collapse.

How Much: Do two to three sets of 10, or until you’ve twerked yourself out.


If you’re suffering from weak ankles or ‘mob flip syndrome,’ try these exercises to get that perfect flick.

What You Need: Two resistance bands and one long Theraband.

Sitting Method

How To Do It: Place one band just above your knees and the other around your feet. Keep the tension in the band on the knees and flick away!

Laying Method

How To Do It: Using one leg for support, bridge your lower back up as high as you can. Hold the pose and start flicking.

How Much: Perform two sets of 20 flicks or until your hip and outside ankle muscles feel tired.

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  1. sanur69

    August 30, 2019 2:48 pm

    probably not gonna be doing the manual ones at my gym…. but anything with with bands is tight cause you get to go hangout with the fit chicks that do the shit with the booty bands.

  2. sk8rat289

    August 30, 2019 3:04 pm

    I realize there is some humor here, but as an older skater, who’s fallen on concrete for about my entire life, I need to do something to maintain my overall strength. Those band exercises look helpful. My own regimen, at this point: tai chi for balance. The drawing had me laughing.

    • gill stot it

      August 31, 2019 11:07 am

      nobody cares!

    • pis taisni

      September 1, 2019 11:50 am

      Stand on one leg when you brush your teeth. Alternate legs. Keep it simple. Don’t put a lot of conciouss effort in maintaining balance. In the same way we don’t really think about balance when we skate.
      Try romanian deadlifts with dumbells or a barbell. Learn how to hinge from your hips etc. Start small.
      dr.kylebrown has a great clip on coppenhagen adduction exercises on instagram. they look simple but are very hard. the target muscle role helps to move your legs from midline of your body. in other words think flick.
      for core i love dead bugs. theres a gazzillion different ways to do this exercises find one you like for starters. make sure your lower back is in contact with the ground. etc.
      bulgarian split squats are hella good too. look them up. start body weigth 2 sets of 20 reps per each leg. nice slow controlled motion.
      let us know if anything here helped
      i g2g eat

  3. slacker 23

    August 30, 2019 5:55 pm

    this is immensely helpful. thank u jenkem!

  4. Rehab in need

    August 31, 2019 2:19 pm

    Really good article. Thanks kyle for the tips!

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