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.