Words and images | Peter Hogg
Week two is designed to give you alternative exercises that can be done in the park or back yard. If you have only brief rest periods between sets of exercise this program can be challenging and will get you more prepared for the snow.
The exercises should be completed keeping in mind that they require full range of motion. In other words the downhill tucks and V-lunges should be deep with thighs flat to the horizontal. Most of the exercises are quite remedial in theme and are included to activate your hip and core stabilsing muscles. Whilst you do this you are also improving your cardio.
You would expect some DOMS(delayed muscle soreness) which is positive because over the next six weeks you will build up your tolerance to exercise with less DOMS as a complication.
APA Titled Sports Physiotherapist
Coordinator of Sports Physiotherapy for OWI
OWI Sports Physiotherapist 2002, 2006 & 2010
Private Practitioner – Thredbo Altitude Physio & Noosa Sports & Spinal Physio
Skip for 3 sets of 1 minute as a warm up.
Benefit: Concentration, cardio fitness and calf/ankle power for quick turns.
Squat with thighs flat and oscillate up and down through hips with 5-10cm movement.Hold it for at least a minute or until fatigued.
Benefit: Quads muscle conditioning and confidence in full squat position.
Stand with heel over step and perform full range single leg heel lowering and lifts.
Benefits: Calf strength and power for quick reactions.
Step onto step and drive opposite knee with simultaneous calf drive on the support leg.
Benefits: Leg strength and stability.
Perform deep side to side V squats with knee over second toe.
Benefits: Hip stability with deep range of movement.
Keep your back straight and forward bend only through your weight bearing hip.
Befefits: Buttock srtrength on the stance leg- one of the best!
Precontract your abdominals and then lift the buttock off the ground keping hips square.
Benefits: Hamstring strength and protection of ACL knee injury.
With arms vertical lift your shoulders straight up with chin tucked into chest.
Benefits: Core strength and power to help you stay forward whilst skiing or boarding. Protects the spine.
Support yourself through your elbows and elevate your hips such your body is straight.
Benefits: Spinal/core strength to prevent back injury.Trunk stability for performance and power in turns
Perform a standard press up with chin touching the ground each time.
Benefits: Upper body stabililty for better pole plant on the steeps and prevention of shoulder injury inluding dislocation.
Set up and obstacle course using a ladder drawn on the pavement.Practise quick changes of direction.
Benefits: Foot speed and reaction time will improve allowing your turns to be more precise and dynamic.