Wright – Get Ready, Get Set for Winter Sports
Grand County, CO Colorado
The first four parts of this now six-part series addressed the foundational components of a winter sports’ preparation program, the cardiovascular endurance component of the specific program and the muscular strength/endurance training component.
This week we will feature the performance description of one of the exercises listed in each of the segments within the muscular strength/endurance training component detailed last week. If you would like the performance descriptions of the entire program, drop me an email and I would be happy to forward that information to you.
The set position for all exercises listed require the shoulders to be rotated back/down, the rib cage lifted and the navel pulled toward the spine. Unless otherwise noted, the program should be preceded by a dynamic five-ten minute warm-up, followed by a five-ten minute cool-down and each exercise should be performed 2-3 times per week, 1-3 sets of 8-12 repetitions. As always, prior to performing any exercise program, please consult your physician.
Lower Body, Featured Performance Description Exercise
Knee Stick – BOSU Balance Trainer
• Place the BOSU on a non-slip floor surface
• Stand in front of the BOSU.
• When stepping on the BOSU, attempt to step on the “bull’s eye” at the top of the blue dome.
• Step the right foot on top of the BOSU count one, lift the left knee on top count two, step down on the floor with the left foot step three and step down on the floor with the right foot count four.
• Then, repeat the same sequence with the left lead.
• Once you have mastered this skill, begin to hop from the floor to the top of the BOSU with the lead foot as you pull the opposite knee dynamically toward the chest “sticking” the knee, then repeat with the other lead.
Upper Body, Featured Performance Description Exercise
Standing High/Low Rows – Tubing
• Begin standing with the tubing tethered around a stationary object such as a column which is above the height of your head.
• Hold the tubing handles with equivalent amounts of tubing on each side.
• Hinge back into a squat position maintaining this position throughout the exercise while holding the tubing, palms facing the sides of the torso, arms fully extended.
• Engage the latissimus dorsi driving the elbows back skimming the under side of your arms along side the torso, retracting the scapulae. Think of cracking an egg between the scapulae.
• Then, return the arms to the fully extended position and repeat.
Abs/Core, Featured Performance Description Exercise
Plank – Full/Modified
• Begin on your hands and knees on the floor and assume a modified pushup position with a diagonal line from the top of the head to the tailbone.
• Tuck the toes under as you pull the navel toward the spine engaging the core and simply lift the knees. Do not pike the hips toward the ceiling.
• Hold this position for 10-15 seconds, then lower knees one at a time and repeat the plank two to three times.
• The modified position allows you to keep the knees on the floor.
Next week, we will feature the stretching/flexibility component of this program.
– Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com
Start a dialogue, stay on topic and be civil.
If you don't follow the rules, your comment may be deleted.