Preparation for Winter Sports Exercises

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.

Preparations for Winter Sports

Preparations for Winter Sports

By Marc Trepanier

          The days are getting shorter and cooler. Leaves are just starting to turn colors. Yes, fall has started to creep in. This means, of course, that winter sports are around the next corner. Skiing, snowboarding, snowshoeing, and whatever else charges you up.

          Winter sports, in particular, place a heavy emphasis on our legs. Our legs rely on our ankles for stability: our ankles and knees, to be precise. We will go over some exercises that will have you ready for your winter sport. Some of the exercises I have chosen are also used in rehabilitating joints from injuries and being isolated and unused for extended periods.

STRETCHING

          Stretching and warming up is an important part of working out. I can’t make you do it, that is your choice. As for me, I stretch and get warmed up before jumping in these days. Time and again, specialists have proven that stretched, limber muscles are less prone to injury. What about strength? What about power? Yeah, I’ve asked those questions, too.

            Bruce Lee had no problems with lack of power, speed, strength or flexibility. From the bottom to the top, calves to neck. It’s too easy. Let’s go.

           Calf stretching is easy enough, as this image from Tribe Sports shows. I have no idea if you’ve ever tried walking on stiff calves before, but I can tell you that it is no fun. Ouch!

Hamstrings, the back of your thighs, you can stretch standing, sitting, one at a time, together, by yourself, with a partner. There are clearly several ways to stretch this muscle group. I will offer one way to stretch this group. If you want to find any of the other ways and work with those, then more power to you.

           

           When it comes to stretching hamstrings, I had always been admonished to keep my legs straight.  Why there is an example given with legs bent, I have no answer. I keep my legs straight.

          

           Of all the odd and the myriad ways of stretching the thigh muscles, the single and most effective stretch I have done is the one pictured to the right. In martial arts classes, I have been able to do this with a solid stretch while balancing on one foot. Yes, I impress myself. While in this position, you can increase the stretch by rolling your hips forward and pulling your foot back away from your hips as if you were the bow in an archery set. 

          The butterfly stretch is going to loosen up your hips and the muscles of your inner thighs. Believe me, if you have never done this, it feels great! It also touches on your lower back, which always helps.

As indicated, you put the bottoms of your feet together and pull your heels in toward your hips.

            You press down on your knees with your elbows as you lean forward and try to touch your forehead to the floor.

            As the stretch becomes easier, pull your feet in further.

          

 

             

           I have no clue what this stretch is called, but it’s the best one I have used for the core and back.

           Round about midterms, when I’m exhausted and among the walking dead, my sack of books feels like a ton, and my posture has gone the way of the Dodo, my back looks like Quasi Modo. It hurts! This is my go-to stretch to put things right. This is the stretch that will keep your trunk and back limber and loose for the slopes or for that class in Brazilian Jiu Jitsu you've been considering. Do it, that's great stuff!

            Pectoralis stretches, pec stretching is so simple. All you need is a door frame. What could be easier than that?

           Stretching out your shoulders and upper back is a piece of cake. You’re at the door frame, so … as illustrated, you can pull your arm across your body to stretch it or you can grab hold of that door frame and lean the other direction to pull against it. This way, your body weight will stretch out your upper back and shoulder.

            For your neck, do slow, deliberate head rolls. Start by tilting your head toward your right shoulder. Let the weight of your head stretch the other side of your neck. Roll your head back slowly so that you’re looking up at the ceiling. Continue to your left shoulder. Then, around to the front so you are looking down at your feet. Roll your head around about five times and then reverse directions.

            Now, that you’re stretched, on to the workout.

 

            No. It’s not Burpees. Not this time. But, they sure wouldn’t hurt … much. The workout will be posted within the next two weeks.