Preparation for
Winter Sports Exercises
By Marc Trepanier
An article in
Popular Mechanics from March of 2016 talks about skiing and the amount of force
it exerts on our body. Olympic skiers experience up to 3.5g’s when turning. The
article goes on to say that Space Shuttle crews don’t go through that much on
launch! If you weigh 180 pounds and go through turns at maximum speeds, your
knees are taking more than 600 pounds of force. The image to the right was
found at http://www.real-world-physics-problems.com/physics-of-skiing.html.
Alpine
and downhill skiers are making minute adjustments through their ankles, knees,
hips, and torsos to perfectly align joints and muscles. One fatigued muscle can
result in a broken bone, a torn ligament, or joint being ripped apart like
someone twisting at a turkey leg at Thanksgiving dinner.
Let’s
use this Fall Season to get ready for the slopes.
Ankles
Toe Walk
Heel Walk
Inside and outside walk
Peroneal
tendon, which is on the outside of our ankles, rolls your feet out so that you
are standing on the inside of your feet. Walk like this for up to 60 seconds.
Then, roll your feet so that you are on the outside of your feet. This is curling
in the tibialis anterior tendon. Yes, your you look ridiculous. Now, walk like
that for up to 60 seconds. When you get to 60 seconds, it is time to add a
second set. When you are up to two sets of 60 seconds, add a third set.
When
you go to buy your next set of ski boots you must keep ankle mobility
in mind. Without the boots on, stand against a flat wall. Keep your shoulders,
head, butt, and heels against the wall. Slide down until your heels come off
the floor. If you can slide down 12 inches (31 cm) before your heels come up,
you have good ankle flexibility.
These
ankle walks in all four directions will build both flexibility and the strength
necessary to withstand the pressures of skiing.
Legs
Box Jumps
Skater Squat
Side Lunges
Deep Squat Jumps
Step Aerobics Box Set
Use
a timer and start at two minutes. Increase by one minute when you can. In all
of these exercises, keep your knees flexed at all times.
The
Step Aerobics Box Set is a series of exercises.
1.
Stand
next to the step,
2.
When
your time begins, jump onto the step with your feet parallel and slightly apart.
Keep your knees flexed.
3.
Jump
off the step opposite from where you started and land so that you toes are
pointed slightly towards the end of the step you are facing
4.
Keep
jumping on and off, alternating sides, as quickly as possible for the duration
of your time
The
second exercise is similar. The difference is that you are facing the step
perpendicular and jumping onto the step forward, then forward off it so the
step is behind you. Then, hopping backwards onto the step and then backwards
off it.
The
third is Fast Feet.
1.
Begin
with one foot on the box, knees flexed.
2.
Hop
up and quickly switch your feet while in the air.
3.
When
you land, tap you lead foot on the step and quickly hop up again.
4.
Switch
your foot position in the air again and tap upon landing.
5.
Repeat
for the duration of the set time.
Abs
Russian Twist and Bicycle Crunch Combo
Leg Lifts
Crunches
Atomic Sit-ups
The
Russian Twist and Bicycle Crunch Combo is my own twisted design. This is where
the Russian twist portion is. Get your upper body into a half sit-up position.
Unlike the Twist, place your hands beside your head and do not pull on your head or neck.
Bend your legs and lift your feet. Alternately twist and crunch opposing elbow
and knees to touch.
The
Atomic Sit-up is a wonderful exercise. Lie flat on your back and stretch your
arms straight out over your head and straighten out your legs. Bend at the hips
bringing your feet up and your upper body up simultaneously as far as you can.
Do
these in timed cycles or in sets and repetitions.
Upper Body
Push-ups
Wide Space Push-ups
Diamond Push-ups
Pull-ups
Parallel grip pull-ups
Chin-ups
Do
each of these exercises as one set, each to failure.
The
varied grip positions and hand spacing is done to work our muscle groups
through the widest ranges and to target the most muscles possible.
By
combining the three exercises here, we are preparing the pulling muscles in our
back for the sudden changes and challenges of downhill and alpine skiing. To learn nore about the difference between pull-ups and chin-ups, click here for a previous piece I did looking at the two.
Remember
the muscles along the spine. Exercising these powerful muscles is too easy and
can be done watching TV. During commercials, lay on your stomach and extend
your arms in front of you and point your toes behind you. Pull your hips and
shoulders towards each other while keeping your arms and legs extended straight
from each.
Hold
that position until the commercials are done.
Until
next time. Stay strong, stay healthy.
