Skiing and Snowboarding Prep Skills and Drills Program (Third in a five-part series)
November 29, 2012
Hopefully you have been working hard at our skills and drills program thus far to prepare for an incredible skiing and snowboarding season. The goal this and next week is to concentrate on improving your reaction time, acceleration/deceleration and muscular strength. The fitness tools featured will be the BOSU Balance Trainer, the TRX Suspension System and the stability ball. Follow the same protocol as last week in terms of the circuit sequence, interval durations, program frequency and the warm-up format. As always, prior to beginning any exercise program, please consult your physician.
Week Two Drills Program – Prior to all drills where applicable, begin standing with the legs shoulder distance apart, shoulders rotated back/down, rib cage lifted, navel pulled toward your spine, pelvic floor pulled up/in and the knees relaxed.
*The Plyometric Back Lunges and TRX Suspension System Pikes are both demonstrated by Grace Knight, a junior in high school and a team member of the Winter Park Competition Center where her discipline is park and pipe snowboarding.
Alternating Plyometric Back Lunges – BOSU Balance Trainer – Acceleration/deceleration/reaction time drill
-Perform this drill from a resilient floor surface until you have it mastered prior to attempting it on the BOSU. Begin with both feet on the “bull’s eye” of the BOSU dome. *Photo BH26131
-Flexing the knees, drive through the BOSU, pushing the body vertically getting “air” with both feet accelerating/lifting off the BOSU, then the left foot will land on the BOSU, decelerating w/control, while the right foot lightly taps on the floor. *Photo BH26155 and BH26154
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-Repeat, continuously switching leads. *Photo BH26158 and BH26159
Wall Squats – Stability Ball – Strengthens quadriceps/hamstrings/glutes and the core
-Begin with the stability ball against a stable wall, place the small of your back into the ball, walk your feet out far enough so that your knees will track over your heels in the squat position, keeping the torso erect throughout. #Photo BH26433
-Sliding down the wall, staying in contact with the ball, lower the body toward the floor, thighs no lower than parallel to the floor, then drive through the heels back into the beginning position. #Photo BH26443
-Keep the body weight in the heels throughout; avoid locking the knees upon extension.
-Once you have mastered the exercise, to increase intensity, you may hold moderate to heavy dumbbells in your hands suspended to the sides of the body as you perform the wall squats.
Pikes – TRX Suspension System – Strengthens the entire core
-This exercise requires a great deal of core strength, consequently you may initially wish to perform and master the modified version (i.e. knee tucks) on a stability ball.
-Adjust the TRX so that the straps (i.e. foot cradles) are approximately 8-12 inches off the ground.
-Kneeling down on a stable mat/soft surface, place the feet into the TRX straps with the top of the foot facing the floor, then extend out into a full plank position (top of the head to heels one straight line) with the hands under the shoulders, and strong mid-section core engagement. *Photo BH2466
-Hinging from the hip joints, drive the hips to the ceiling thinking pubic bone to breast bone, tailbone to ceiling. *Photo BH26476
-Then return to the beginning position.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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