As the Winter Ski Season in the Mid Atlantic Region approaches, you may be looking for a snowsport specific workout to get the most out of this season. Often our adductors and abductors, inner and outer thighs, are the most difficult to condition. They are also two of the most utilized muscle groups in snowboarding, downhill skiing, and cross country skiing. Lateral strength is essential for proper snowsports technique allowing you to stay on the slopes longer and avoid injury. When weakness or muscle imbalance is prevalent in the adductors and/or the abductors, the tendons and ligaments around the knee generally take the brunt of the damage. However, strong, supportive lateral muscles reduce the stress and strain to the joint improving knee stability.
So as Wintergreen, Massanutten, Snowshoe,White Grass, Canaan Valley, and Timberline prepare for the fluffy white stuff, why not integrate a wintersport specific workout into your routine?
If you combine Posture Podz, and a Medicine Ball, the specific muscle actions can be simulated for snowboarding, downhill skiing, and skate skiing in a climate controlled, low impact setting. Posture Podz provide instability, and balance challenges similar to gliding on snow. A Medicine Ball simulates the effects of gravity and undulating terrain generally navigated in a slalom like motion. Not only does this workout strengthen the adductors and abductors, the Posture Podz will strengthen your abs, lower back, glutes, , quads, hamstrings, and calves. The Medicine Ball will provide a good overall shoulder workout.
The basis of any form of Skiing or Snowboarding is finding and maintaining your center of gravity under everchanging conditions and terrain. No matter what your wintersport of choice may be, all four of the exercises will improve your overall skills and conditioning.
In this 'Sustain!!! Virtual Training' episode, Zero 7 demonstrates four different exercises designed to create strength and balance in the most common muscles used in wintersports. Each exercise is done in 20 repetions (10 on each side). Complete an extra set of the exercise specific to your wintersport of choice, Then one final set of all four exercises performed in succession for 10 repetitions (5 on each side). Increase resistance, sets, and repetitions as your endurance increases until the desired level of fitness is obtained. As a reference point, Zero 7 is using an 8 pound medicine ball.
The 'Posture Podz Wintersport Workout' consists of:
The Skate Ski Technique focuses on shoulders parallel, knees and hips bent, and swinging the medicine ball from side to side in a pendulum like motion while keeping the ball in front of your body at all times. Pause briefly at the peak of each swing.
The Downhill Ski Technique focuses on knees and hips bent, swing the ball forward, to the left, and to the right as far as you can on each side. You want to slightly shift the hips away from the side the ball is on..
The Snowboard Technique focuses on having very little bend in the knees and hips. Swing the ball from hip to hip with a pause at each peak. Focus on moving the hips away from the ball creating a back and forth sway.
The Moguls Toe Touch Technique focuses on the core strength required to make sharp turns in steep terrain while utilizing the opposite shoulder to maintain balance on the Posture Podz. This exercise will improve recovery skills in imperfect terrain.
Be patient on the video download.
If you have persistant knee pain but you just can't stay away from the slopes, then you may consider Kinesiology Taping for up to 5 days of support during your vacation getaway. Remember to hydrate, stretch before and after your wintersport adventure, and apply ice to sore areas if necesary.
Regardless, wintersports can be an exhilerating experience unlike any other you may ever encounter. Enjoy the outdoor wonderland our area has to offer.
Posture Podz are available for purchase online at HealthWorks Wellness Training. for $35, free shipping in the USA.
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