SKI CONDITIONING EXERCISES
Jennifer Steilow is the Carrabassett Valley Academy Coach and Physical Trainer. Below are some suggested conditioning exercises from CVA:
Warning: Regular physical activity is fun, healthy, and safe for most individuals. However, a physician should clear individuals prior to participating in the exercises listed below. It is also recommended to seek professional instruction before entering into any physical activity. You should become knowledgeable about the risks involved and assume personal responsibility for your actions. CVA strongly advises participants to exercise and train safely within the boundaries of their own capabilities. Do not use the information provided on this document unless you are an experienced sports person who understands and accepts the risks of participating in exercise activities.
Listed below are descriptions of the exercises presented on "207" WCSH Channel 6 by Jenni Stielow, MSc, CSCS. These exercises should be performed in a circuit like fashion completing one exercise and then moving onto the next in the sequence. Complete the entire sequence three times.
BOSU Exercise #1 - Squats on the BOSU with lateral shifts
This is an exercise used to help strengthen your quadriceps and gluteus muscles. It also helps strengthen your hip abductors and adductors, making it a very functional exercise.
Start off with the black side of the BOSU facing upwards. Step onto the BOSU and get into a basic squat position with the feet between hip and shoulder width apart. Maintain a position with a flat back and chest up and out while maintaining tight core musculature. Allow the hips and knees to slowly flex while keeping the torso to floor angle relatively constant. Keep the heels on the floor and the knees aligned over the feet. Continue flexing the hips and knees until the thighs are parallel to the floor. Then begin the lateral shifts as shown in the video to mimic the skiing actions. Maintain the lateral weight shifting movement for 30 seconds working up to 60-second and onto 90-second bouts.
BOSU Exercise #2 - Lunge hops on BOSU
This exercise involves strength building of the lower leg and postural stability musculature. Added benefits include the interval style workout and the challenge presented through maintaining balance and coordination.
Start off with the blue side of the BOSU facing up. Take a step forward while keeping the torso erect as the lead foot contacts the BOSU. Keep the trailing foot in the starting position but allowing the trailing knee to slightly flex. Feet and hips should be pointing forward. Allow the lead hip and knee to slowly flex while maintaining the lead knee directly over the lead foot; do not pass 90 degrees of flexion. Once you have set your starting position you can begin the 30-second explosive interval by jumping up and placing the opposite foot forward and resuming the lunge starting position with the opposite foot on the BOSU. Work up your interval duration to 60 and 90 second bouts.
Exercise # 3 - Lateral Step Downs
This is an exercise used to help strengthen the quadriceps muscle eccentrically and mimics the action of transitioning between turns while skiing. It also helps to strengthen your gluts, abductors, and adductors, making it a very functional exercise.
Start with one foot on a step and hands on your hips. As in the video segment you can hold onto something if needed for balance. Slowly lower the leg that is on the step into a squat position, keeping the weight on step leg. Make sure to keep the hips level and kneecap in line with the second toe. Slowly return to the starting position and repeat for 15-30 repetitions.
Exercise # 4 - Ski Specific Medicine Ball Rotations
This exercise is used to help strengthen the core musculature. This exercise can be performed with both feet on the ground. For an added challenge stand on one leg to challenge balance. Any weight or object can be used in place of a medicine ball.
Start with feet hip width apart holding the medicine ball directly in front of the core. Rotate the medicine ball to the left or right creating a twisting motion in the core while maintaining a forward facing hip position. This can be done with a partner and passed around in a circular fashion between partners. Remember to switch directions, complete one set in a clockwise manner and also in a counter clockwise direction. Complete 15-30 reps in each direction.
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