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Conditioning
for a great ski and snowboard season
As
I write this column in mid-September, the weather is still
summer-like. Although the snow season is still a few months
away, I would suggest that you use this time to pre-condition
your body for an injury-free snow riding season.
The
exercises below will increase your strength and range of
motion so after the first day of riding you’ll be
able to get out of bed without feeling like the fibers
of your quadriceps and glutes have ripped off their attachments.
Please
remember to get your physician’s approval and
clearance before starting any new exercise regime.
Frequency:
3X/week as a pre-season conditioning program and then
2X/week during the season for maintenance program.
Intensity:
moderate to somewhat hard. These exercises are intended
to challenge you; however, you should not encounter any
pain or discomfort when performing them … maybe
a little the next day though.
Time:
Start with one set of 20 repetitions, and in 4-6 weeks
increase to 2-3 sets of 20 reps. Each rep should be performed
in a slow and controlled motion, unless otherwise noted,
with a 30-second rest in-between your sets – this
is a great time to stretch the muscles just worked.
Warm-up:
Prior to all workouts, try to warm-up for a minimum of
10 minutes. This could involve walking, biking, light
housework (yeah, right!) or any other activity that uses
the larger muscles of the body.
Drop
Squat
Start
with feet shoulder width apart, toes turned out slightly,
shoulders pulled back and down and belly button pulled
up and in. As quick as you can, drop down to a quarter
squat keeping your knees behind the toes and tracking with
the second toe. Very slowly come back up to a fully erect
position, this should take about 10-seconds. The purpose
of this exercise is to accentuate the lengthening of the
quadriceps muscle, which will better prepare you for the
up and down movement of skiing and boarding.
One-legged
Squat
Take
your shoes off and stand on one leg on a pillow or rolled
towel. By doing this you will be standing on an unbalanced
surface, creating more work for the ankle, knee and hip.
Slowly squat down, pushing your butt rearward, maintaining
neutral spine and keeping the knee behind the toes and
tracking with the second toe. Pause at the bottom of the
squat and then slowly push yourself back up to a fully
erect position.
Around
the Clock Lunges
Start
with the feet shoulder width apart, shoulders pulled back
and down and draw your belly button in and up. Thinking
of a clock face, step forward at the 12 o’clock position,
lunge straight down and then step
together again. Step out to the side, think 3 o’clock,
lunge to one side and step together again. Step rearwards,
think of 6 o’clock,
and lunge straight down and then
step together again. Perform the full set of 20 reps leading
with the same leg and then switch sides. Remember to
keep the working knee in line with the ankle and tracking
with the second toe. As well, be sure to remain upright
in the upper body throughout the exercise – never
lose neutral spine!
This
exercise not only trains the quadriceps, hamstrings, glutes,
inner and outer thighs it also helps to increase your range
of motion throughout the hip joint, very important for
wipeouts.
In & Outs
off Ball
Lie
down on the floor with a stability ball under the lower
legs and the arms out in a ‘T’ position.
For intermediate and advanced exercisers keep arms
off ground. Lift hips as high off the ground as you can,
dig your heels into the ball and bend your knees pulling
the ball in towards you. This exercise will challenge
your balance as well as your core muscles and hamstrings – very
effective, but also very challenging.
Calf & Heel
Raises
Standing
with one leg wrapped around the
ankle of the working leg,
slowly lift up and off
your heel. Come back down, plant the
foot and then lift the toes as
high off the ground as you can.
Make sure you do not rock up
and down with this exercise and
feel the front and back of the calf
working.
Planking
Start
on your stomach, with your elbows directly under your shoulders.
Lift your body up so you are parallel with the ground.
Hold neutral spine, using gravity as your resistance, for
30-60 seconds. Aim for 4-6 reps, remembering not to lose
neutral spine.
If you are unable to maintain neutral slowly
drop down and take a break. This exercise is
designed to challenge your deep abdominal muscles
as well as the low back and shoulders.
Push-up
Start on your knees with a stability ball in front of
you. Walk out so your knees are resting on top of
the ball and position your hands just under the shoulders.
Please note the farther you walk out the more challenging
the exercise becomes. Keeping your belly button
pulled in and up and your shoulders down and back,
slowly come down into a push-up. Try not to move
your head or allow the ball to move. This exercise
is designed to challenge your upper body as well
as your core muscles – great
for boarders who fall down a lot and
need that strength to get back up again.
Roll-outs
Start
on your knees with a stability ball in front of you and
your hands clasped together and resting on top of the
ball. Extending through your shoulders roll the ball out
and drop the body forwards. Keeping your upper body ‘stiff,’ pause
when your arms
are fully extended and then draw the ball back towards
you as you lift your body up. This exercise is great
for working the back and deep abdominal muscles as well
as the shoulders.
Good
luck and have fun.
Note: PJ Wren is a certified personal and group fitness
instructor in Ladner, British Columbia. She can be reached
at pwren@ telus.net
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