Welcome back to the second week of the Ski and Snowboard Series. This is a progressive strength and conditioning program specific to snow sports injury prevention and performance enhancement.
Last week’s blog emphasizing gluteal and balance progressions can be performed in addition to this week’s series emphasizing more advanced gluteal and abdominal stability work.
Core – Week 2
After performing the floor gluteal strengthening and balance exercises a couple of times we are ready to progress to what we call closed chained strengthening (feet on the ground), which is very specific to skiing and snowboarding. Holding that crouched posture down the slopes takes endurance mixed with bursts of power. If you don’t have enough endurance to last the entire run, you will be too gassed to perform any technical moves requiring quick changes of direction or bursts of energy. The best way to develop both types of strength in the core is by performing a variety of plank exercises described in the video below.
Start: Stationary plank on elbows/toes. This can be modified to elbows and knees. Perform 3 sets of 30 seconds – 1 minute or to fatigue. If you are able to hold the stationary plank for > 30 seconds with good form, attempt the more challenging versions.
Progress: Dynamic plank on BOSU hands and toes or leg extension. Perform 2 sets 10-20 of each or until fatigue.
Circuit these sets with the squats (below) or balance drills from last week to save time and keep your heart rate up.
Gluteal Progression – Week 2
This closed chained progression is the most specific to both skiing and snowboarding technique. Having stong hip extensors and the ability for your core / hips to coordinate well together will minimize the possibility of improperly edging or wiping out on the board because you couldn’t get your hips centered in time. The progression in the video below (to one leg squats) emphasizes glut and core coordination for improving quick change of direction.
Start: Double leg squats. Perform 2 sets of 10-20 reps or to fatigue. Add hand weights and lower body slowly to increase load.
Progress: Single leg Squats. Perform 2 sets of 10-20 reps or to fatigue.
Still not motivated or don’t have enough time to practice every day? Come to Total Body Fitness every Tuesday and Saturday where we will feature specific exercises geared to snow sports fitness.
Check back for next week’s installment of the ski and snowboard series!