Here is a fitness program from the head of Chatfield Senior High School Baseball's Summer Strength and Conditioning program: Andrew Mangold. This program is geared towards baseball players but is a complete program that is geared towards overall strength and improving athleticism. If you would more information on proper training and possibly some one on one evaluations and workouts; please contact me at 720-556-0851.
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Base Training and Injury Prevention Physical fitness is the foundation to all skiing performances. Base training and injury prevention are beneficial to prepare for the physical demands that come along with ski racing. Base training involves both high and low intensity training focuses. This is important in order for your body to recover during between sets and can be transferred to the slopes. Injury Prevention It is important in taking measures to prevent injury. A big part of prevention is through pre season conditioning. The article below lays out how to condition properly and the importance behind it. "Skiers can increase their safety and performance this winter by starting with a pre-conditioning program that includes four components: endurance, strength, flexibility, and balance. Aerobic fitness is the key to preventing the end of the day injuries (the last run). Cross training, which includes multiple sports and activities in the conditioning regimen, has become popular, especially with a seasonal sport such as skiing. Strength and flexibility focusing on the legs and trunk are vital in injury prevention specific for skiing. Balance training has been shown to be the single most important exercise for preventing ACL tears in women." A typical conditioning program can include 1. Aerobic fitness (5 days/week for at least 30 minutes)
"In addition to a conditioning program, skiers need to adequately warm up – an activity that is often neglected with skiing. No one would think of running out on the football field or onto the basketball court without warming up first. But with skiing, one typically sits in the car for an hour or more to get to the slopes, and then stands in line for tickets and for the lift, before finally sitting on the chair for several minutes. By the time one has arrived on the top of the hill, he or she is often stiff and cold. It’s important for skiers to remember to warm up and stretch before starting down the hill. Often an easy, predictable run is a good idea before heading to the more challenging terrain. The few minutes spent warming up will be well worthwhile in injury prevention." http://www.orthopedicspecialistsofseattle.com/preventing-ski-injuries-through-conditioning/ Other exercises 1. Single Leg Squat 2. Side Lunge 3. Ski Exercise *See video below for full description Here is an article about mind mentality after an injury.
http://www.skiracing.com/stories/inside-ski-racing-mind-psychology-injury/ Base Training and Injury Prevention
Physical fitness is the foundation to all skiing performances. Base training and injury prevention are beneficial to prepare for the physical demands that come along with ski racing. Base training involves both high and low intensity training focuses. This is important in order for your body to recover during between sets and can be transferred to the slopes. B.A.S.E. Balance, Agility, Speed, Endurance Endurance: the time limit of a person's ability to maintain either a specific force or power involving muscular contractions. 1. Running Running is the best way to increase endurance. Start with smaller distances and increase each time. Set goals to push yourself, try running longer or increase difficulty by running uphill. Other fun activities that help build endurance... Dancing Swimming Biking Tennis Basketball Base Training and Injury Prevention
Physical fitness is the foundation to all skiing performances. Base training and injury prevention are beneficial to prepare for the physical demands that come along with ski racing. Base training involves both high and low intensity training focuses. This is important in order for your body to recover during between sets and can be transferred to the slopes. B.A.S.E. Balance, Agility, Speed, Endurance Speed: the rate at which someone or something is able to move or operate. 1. Shuttle Runs Set two markers about 25 yards apart. From to one marker and back is one repetition. You may do sprint sets, side-to-side runs, forward to backward runs. Do 6 full repetitions, rest, repeat. 2. Forward-Backward Sprints Set up two markers about 10 yards apart. Sprint from the first cone to the second and jog backwards to the start. Repeat for ten repetitions. 3. Line Jumps/Jump Roping Results in foot quickness. Using a line (line on a field or a sidewalk line) hop back and forth over the line without touching moving from single feet to double feet and back. The faster your foot/feet leave the ground, the quicker you are. Base Training and Injury Prevention Physical fitness is the foundation to all skiing performances. Base training and injury prevention are beneficial to prepare for the physical demands that come along with ski racing. Base training involves both high and low intensity training focuses. This is important in order for your body to recover during between sets and can be transferred to the slopes. B.A.S.E. Balance, Agility, Speed, Endurance Agility: the ability to be quick and graceful. 1. Tuck Jumps From a tuck position jump up bringing your knees to your chest and land back in a tuck position. Immediately repeat. This can also be transferred to box jumps. 2. Stair Running Helps to develop quickness. Work up to ten sets per workout. Suggested no more than twice weekly. 3. Speed Ladder There are many different drills you may do with a ladder... forward running with high knees, lateral/side-to-side, etc. * See video below This may seem mundane but skiing position and stance is very important. Base Training and Injury Prevention Physical fitness is the foundation to all skiing performances. Base training and injury prevention are beneficial to prepare for the physical demands that come along with ski racing. Base training involves both high and low intensity training focuses. This is important in order for your body to recover during between sets and can be transferred to the slopes. B.A.S.E. Balance, Agility, Speed, Endurance Balance: The ability to control equilibrium and maintain the forces generated by the ski's interaction with the snow in order to maintain poised and proper alignment. 1. Squat & hold Squats on a balancing board 2. Bosu Squats Using a Bosu ball, squat down in a low position and hop 1/4 turn back and forth for an extended period of time. This will also help to build endurance. 3. Multi directional lunge Start with a forward lunge and move to a slightly directional lunge. Keep switching directions until you have made a complete 360 degrees. See video below for full exercise instructions. |
AuthorThe members of the CSU Alpine Ski Team Archives
August 2019
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