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Whether during the push of a X-Country ski kick, gliding while skate-skiing, or carving beautiful, fresh pow down the mountain- our legs, glutes, and core are working overtime keeping us upright and moving forward.
Targeted strengthening with these exercises 3-5 times per week can systematically increase both our resistance to injury, and our overall strength and performance in flatland, backcountry, and downhill skiing.
By strengthening the muscles surrounding our joints and increasing our stability threshold, we can improve our resistance to injury by both skiing in a more efficient manner, and being more able to keep ourselves upright.
Important note 1: These exercises are designed to be most effective when performed in a slow, controlled tempo. When utilizing step-downs, or when returning a foot to the ground, we want to resist gravity to maximize our benefit from the exercise
Important note 2: These exercises should be performed regularly for maximum benefit. Muscles, tendons, and stabilization systems take time to grow. Perform these exercises often, so that when you're out on the trails or slopes, you're ready!!
Stand with shoulders back, chest proud, feet shoulder width apart
Place hands behind head to open chest, head should not jut forward
Allowing hips to travel back slightly, keep core tight to ensure back is straight
Hinge forward at hips to first point of resistance
Using Glutes and Hamstrings, slowly return to starting position and repeat.
Standing feet shoulder width apart, with soft bend in knees
Shift weight onto right leg, allowing left leg to float out to side.
Keeping core engaged and braced, slowly lower into a comfortable squat
Floating foot may touch ground, but avoid placing weight on it.
Slowly recover from squat, switch legs, repeat.
Stand with feet shoulder-width apart, core braced, chest proud.
Step forward into lunge with right foot.
Recover from Lunge, and immediately enter squat position.
Recover from squat position, and immediately enter back lunge.
Recover from squat position, and switch legs. Break as necessary.
Beginning position is hands and knees.
Shift weight to Left knee, and keeping hips level, slowly lift right knee outward.
Ensuring hips remain level during exercise, allow right knee to return to start.
Switch legs and repeat.
- NOTE- We aren't looking for how high we can lift our knee by twisting at the hips or torso. This exercise may not have a large range of motion, and targets the glutes.
Beginning on the floor, with hands planted near ears.
Bracing core, squeezing glutes, press the floor down and raise self up
Hold Plank position for 15-20 seconds
Slowly lower self back to ground, and repeat 4 times.
Keep core braced, glutes squeezed, and hands/arms parallel.