Welcome to the FINAL week of the Ski and Snowboard Series. This is a progressive strength and conditioning program specific to snow sports injury prevention and performance enhancement. If you have not been skiing this year yet or are feeling like you need a little zip in your technical moves, the following blog is for you!
The previous blogs in this series direct you in beginning hip, core, and balance exercises. Here are the links to the blogs and videos:
Week 1: Glut med and balance progressions
Week 2: Front plank and squat progressions
Week 3: Clams and side plank progressions
Week 4: Bridge and hip power progressions
Week 5: Lunge and rotational stability progressions.
If you have not done any of the previous weeks exercises, you may not be fit enough to safely perform the following plyometric exercises just yet. If you’re just tuning in, we strongly recommend going back to cover the basics before attempting these advanced exercises.
What are plyometrics? A plyometric activity occurs a muscle is lengthened quickly and then shortened quickly (called a stretch shorten cycle). This is highly effective in developing power.
Unfortunately there is little understanding by many on how to prepare for and how often to do plyometric training. We do know that the most important component of plyometrics is ensuring that you warm up with dynamic stretching and mobility work. It is also important to perform a consistent strengthening program for 1-2 months (similar to weeks 1-5 above) prior to the first session of plyometrics.
Perform the following exercises in the video 1-2 sessions per week at most. Start with moderate intensity/speed and increase as you feel that your body can accelerate in a controlled manner. Perform on a solid surface using two feet and progress towards the unstable surface (BOSU ball) and to one foot. Perform each exercise for 1 minute and repeat 2 times each. Make sure that you do not have any pain while performing these exercises.
Continue performing the exercises above for the remainder of the snow season including 3-5 of the most challenging exercises from the previous blogs listed above. This will help keep you healthy and strong for the entire ski and snowboard season.
Check back with our blog for the next few months as we outline common injuries and exercise remedies.
Happy Skiing and Boarding! Own the slopes!
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 towards snow sports fitness.