3 Exercises to
Increase Ski & Snowboard Performance In Season
It is
imperative as a winter athlete to develop lower extremity strength &
endurance in order to avoid injury, conqueror changes in terrain, and resist
muscle fatigue.
imperative as a winter athlete to develop lower extremity strength &
endurance in order to avoid injury, conqueror changes in terrain, and resist
muscle fatigue.
Forward & Lateral Lunge onto the Bosu
Ball
The
lunge is a great choice due to its activation of the
large leg muscles (gluteus maximus, quadriceps, hamstrings, hip flexors).
lunge is a great choice due to its activation of the
large leg muscles (gluteus maximus, quadriceps, hamstrings, hip flexors).
The
goal of the exercise is to take a large forward step onto the Bosu ball; lunge
by bending the front knee until 90 degrees of flexion is achieved, then
explosively pushing off the ball, returning back to the upright position.
goal of the exercise is to take a large forward step onto the Bosu ball; lunge
by bending the front knee until 90 degrees of flexion is achieved, then
explosively pushing off the ball, returning back to the upright position.
When
performing the lateral lunge, the goal is to side step one foot onto the Bosu
Ball, bending that knee while keeping the other leg straight.
performing the lateral lunge, the goal is to side step one foot onto the Bosu
Ball, bending that knee while keeping the other leg straight.
Tips
for Both:
for Both:
·
Knees should never go over the toes.
Knees should never go over the toes.
·
When performing laterally, try to sit back and
stick out the butt into a squat.
When performing laterally, try to sit back and
stick out the butt into a squat.
Increasing
the repetitions and alternating the legs enhances muscular endurance and
eliminates the ability for one leg to over compensation for the other.
the repetitions and alternating the legs enhances muscular endurance and
eliminates the ability for one leg to over compensation for the other.
The
addition of the Bosu Ball challenges balance making the ankle stabilizing
muscles work harder to maintain proper posture.
addition of the Bosu Ball challenges balance making the ankle stabilizing
muscles work harder to maintain proper posture.
This
exercise can be performed with or without weight (dumbbells, medicine ball over
head, etc.)
exercise can be performed with or without weight (dumbbells, medicine ball over
head, etc.)
Depth Jump
Improper
lower body mechanics is one of the leading causes for ski & snowboard knee
injuries.
lower body mechanics is one of the leading causes for ski & snowboard knee
injuries.
The
depth jump focuses on the proper landing phase from a predetermined height.
depth jump focuses on the proper landing phase from a predetermined height.
The
goal of this exercise is:
goal of this exercise is:
·
To land
softly, receiving the weight through the balls of the feet.
To land
softly, receiving the weight through the balls of the feet.
·
Then distributing it into the heels.
Then distributing it into the heels.
·
While carrying that downward momentum into a Perfect Squat (Sit the butt back, knees
don’t go over toes, and maintain proper foot and knee alignment)
While carrying that downward momentum into a Perfect Squat (Sit the butt back, knees
don’t go over toes, and maintain proper foot and knee alignment)
This
exercise focuses on the deceleration of one’s own body weight by forcing the
large leg muscles receive the weight, slow then stop that momentum.
exercise focuses on the deceleration of one’s own body weight by forcing the
large leg muscles receive the weight, slow then stop that momentum.
Russian Twists
Core
development is vital in order to maintain strong posture, form, and the ability
to turn rapidly from the waist or trunk.
development is vital in order to maintain strong posture, form, and the ability
to turn rapidly from the waist or trunk.
The
Russian twist is performed with only the lower back in contact with ground,
while the body is positioned in a “V” shape.
Russian twist is performed with only the lower back in contact with ground,
while the body is positioned in a “V” shape.
Goal
of this exercise is to;
of this exercise is to;
·
Rotate the torso and arms side to side
Rotate the torso and arms side to side
·
Both hands should make contact with the ground
or mat, clasp hands together.
Both hands should make contact with the ground
or mat, clasp hands together.
To
progress this exercise a medicine ball should be added and held so each twist
involves contact of the medicine ball to the ground instead of hands.
progress this exercise a medicine ball should be added and held so each twist
involves contact of the medicine ball to the ground instead of hands.
Recommendations for
Intensity & Frequency
First step is to master perfect form and
correct range of motion before using any weight or large heights.
correct range of motion before using any weight or large heights.
Second step is to increase your
repetitions per set until you can achieve 12 great reps per set.
repetitions per set until you can achieve 12 great reps per set.
Step three is to then incorporate weight
or increase height by small increments to ensure safety and correct form.
or increase height by small increments to ensure safety and correct form.
Incorporating
these exercises into your fitness routine 2-3 times/week will help prevent
injury, increase performance, and keep you feeling strong. You’ll be ready to
hit the slopes all winter long!
these exercises into your fitness routine 2-3 times/week will help prevent
injury, increase performance, and keep you feeling strong. You’ll be ready to
hit the slopes all winter long!
Blog post by Drew Sifflard CSCS.
