SIGNIFICANCE OF LATERAL STRENGTH & AGILITY
Skiers are at risk for many types of injuries. In particular, ACL cracks are very common. Therefore, it is important to strengthen and condition the muscles and joints of the lower body in all areas of movement in order to stabilize and support the knees, not to mention the hips and back. When you train these muscles, you will experience the following:
- Less falls
- Ability to balance more efficiently
- Faster reaction time
- Effective regeneration (especially from an iced spot!)
In addition, skiing demands movements That Require Aim at the inner and outer legs as you touch the core. I have designed a lateral power and flexibility circuit specifically for Total Gym. All I ask is your willingness to undertake the simple set of targeted exercises and the commitment to consistently execute them over time. You will benefit from less physical strength, a more balanced body and enduring endurance while making your body less vulnerable next ski tour!
EXTENDING THE PISTON WORKOUT
Before you go on the slopes this season, you should condition your body at least 3 weeks in advance with this side workout to see the results. Continue this training after the ski season by adding other exercises to the mix. In this way you will retain your acquired strengths and enhance your athletic ability for other activities.
- Perform this training 2-3 times a week (conditioning before skiing)
- Tilt to challenge your powers accordingly
- Perform each exercise for 20 repetitions.
- Repeat 3 sentences, then switch to the training circuit.
Lateral Strength & Agility Circuit:
- Perform each strength exercise and drill for 1
- Run each cycle twice, with the second set on the other side, and then switch to the next cycle drill.
- Repeat the entire cycle as your schedule allows.
- Hold each stretch for 10 to 30 seconds and repeat on the other side.
NOTE: GB = Glide Board
Proper warm-up is one of the most important components of any athlete's training. A dynamic warm-up activates the muscles in all areas of movement and prepares them for the upcoming workout.
Here are some dynamic exercises that will awaken your cardiovascular system, your lateral muscles, and your balance skills.
Cardio: Side-Side Skater
Objective: Conditions for lateral strength, hip flexibility, lateral velocity, and strength.
Objective: Power, power and rebound after a jump! Plus, it makes huckle whistle safer and easier.
Balance: Straight leg toe touch
Target: Develops hamstring strength and balance, which represents the main stabilizer for your ACLs. Strong thigh muscles "pull" your body to a safer position when the knee is tweaked in a bad position.
SIDE STRENGTH & AGILITY CIRCUIT
Reminder: This training changes strength and agility. Perform each cycle twice, with the second set on the other side, and then continue with the next cycle drills.
Circulation # 1
- Circle Squat
- Plie Slides
- Reverse Lungs
- GB Plank Hops
- Curtsey Lungs
- Crossover Taps ( develops knee joint)
* Cable NOT connected
Circuit No. 4
- Squat with one leg
* Connecting cable
Circuit No. 5
- Lateral knee punctures
- Leap Overs
REPEAT THE CIRCUIT LIKE MANY TIMES WHEN YOUR WORKOUT TIME SCHEDULE IS PERMITTED. *
Finish your workout with a series of stretches to extend your trained muscles and prevent injury. Hold each stretch for 10 to 30 seconds or longer. Objective: Extends quads, opens hip flexor, turns torso
Dynamic Thigh Muscles
Target: Mobility of the hip joint, Achilles tendon extension and calf Target: Hip Opener, Outer / Inner Thigh Stretch Target: Rotates the torso and expands the spine. Target: Opens the shoulders, chest, and core muscles.
* Watch the video to learn how to perform these "lateral movements" on your Total Gym.
Train Hard to Meet The slopes are tough. After a good run you will warm up by the fireplace with a warm, hot chocolate and admire your hard work.
Stay tuned for more blogs that include advanced skier and snowboarder exercises who want to take their nuclear, power and skills to new levels!
Cheers for your skills and yours best ski season so far.