3 PHASE MOUNTAIN WORKOUT- fully body preparation

3 PHASE MOUNTAIN WORKOUT- fully body preparation

 

Want to be in best shape as you can be this winter? Try this sequence of CARDIO FITNESS, BALANCE/PROPRIOCEPTION and CORE to not only prepare you for winter, but keep you on top of your game 💪👊

This is sequence works on the fundamental elements to get you in shape and keep you on form for this winters riding.  The cardio section is designed to mimic the intensity of an average ski run, where your heart can pick up, followed by active recovery phase.  Next is a core section, which well help your stability and overall performance.  Saved until the last, is the balance and proprioception section – this is ideally done at the end when your fatigued, challenging your neuromuscular system, helping you develop balance reactions and better movement control when you start to fatigue, and may help with injury prevention.

Nov 27, 2018

Want to reduce falling over and risk of knee injuries while skiing and snowboarding?

Then take a look at these 5 exercises and reasons why to add hamstring strengthening to your fitness programme

#ski fit #injury prevention #biomechanics #stronger #train smart

REASON 1: INJURY PREVENTION #ACL

Many of us (and rightly so) focus on exercises to our quads, as this is where we feel the burn when riding, especially in the pow right?  While this is correct and it is important to train these muscles, it’s also important to exercise the counteracting muscles; the hamstrings.  If our quads are too strong, or our hamstrings too weak, there is an imbalance.  This combined with fact that the hamy’s act like a brake system which means that if we fall, twist or land awkwardly, we are more likely to cause injury to our knee if the hamstrings can’t counteract this quad contraction or adequately play it’s stability role.  This is of huge importance in avoiding ACL injury and important to include in any programme post *ACL surgery/injury (*always seek physio advice for a specific plan)

REASON 2: BE MORE DYNAMIC AND EFFICIENT.

Our hamstrings contribute to stability, shock absorption and
better movement patterns. Connecting our hips and knee joints, they provide efficient
load absorption and power to be transmitted in our sports.  Our hamstrings and gluts work together to
provide strength and explosive movements, but also support what is known as our
posterior chain.  In skiing and
snowboarding this would relate to us being able to maintain good posture,
resist falling over and keeping up right in bumpy or unpredictable terrain.

REASON 3: WANT TO AVOID FALLING OVER AS MUCH?

Our hamstrings often work eccentrically, meaning they are
lengthening whilst also contracting. 
This is especially important whilst running or kicking, or in the skiing
environment to help control our movements, especially if we feel we are going
over the ‘handle bars’ – are hamstrings act like decelerators.

REASON 4: BE BALANCED – STRENGTH THROUGH RANGE

As well as being strong, our hamstrings need good length in
them to optimally provide the qualities discussed.  If the hamstrings are tight, they can pull on
your pelvis and cause biomechanical imbalances. 
You are at risk of this if you ski or snowboard for long periods, as you
are nearly always working with a bent knee and therefore at risk of the hamstrings
tightening and potentially straining.

REASON 5: BIOMECHANICS

Sorry ladies but this is aimed at us!  Women are more likely to have valgus collapse in their knees -meaning our physiology generally means our knee drops into adduction and internal rotation more easily (i.e. collapses in).  While skiing or snowboarding with our knees in a bent position our inside knee ligament (MCL) is not so effective at supporting our knees – our hamstrings (as well as other muscles of the knee), play a huge support and protection role to the knee ligaments.

There are of course many exercises, but give these 5 a go to get your hamstrings and gluts firing up…..

BRIDGE; start – spine neutral, core activated

BRIDGE; finish:  squeeze through your gluts to form a stable platform.  Rest on the heels for increased hamstring bias

ADVANCED OPTIONS; single leg +/- weight

RUSSIAN DEADLIFT; keep the knees relatively straight, but soft.  Hinge from the hips with chosen weight (barbell, kettle bell or a backpack filled up!).  Squeeze through the gluts and core to stand back upright

GYM BALL HAMSTRING CURLS; start-core engaged, hips off the floor maintaining a neutral pelvis, feet resting on the ball 

GYM BALL HAMSTRING CURLS; finish – maintaining the neutral pelvis use your feet to slide the ball away.  Repeat

REVERSE GLIDERS; start – find a slidy surface and place a tissue or towel under 1 foot

REVERSE GLIDERS; finish – slide the tissue backwards into a lunge.  Keep hips forwards and ensure front knee doesn’t go over front ankle (NB focus on feeling the hamstrings firing in the front stable leg)

RUNNERS REACH; start – core engaged standing tall on one foot, the other leg at 90 edgrees

RUNNERS REACH; finish – reach forwards and out, keeping front knee soft and pelvis aligned towards the floor.  Drive through the gluts and hamstrings back to the start position

LANDING CONTROL; start on a step (stairs or the yellow pages)!

LANDING CONTROL; finish – drop and stick.  Try and land soft.  The aim is to control your knee – do not let it track inwards!
For power this exercise it can be progressed by landing and exploding straight up into a single leg hop

Start with low reps and sets i.e 4-6 reps x 3 sets, and build up as you gain strength and confidence.  As with any exercise it is important to fully warm up and seek further advice if you are unsure of any of the exercises.  Feel free to get in touch for advice and more ways you can prepare yourself for your sport or post injury programmes 🙂 

MOUNTAIN READY WORK OUT – cardio full body set

I’ve teamed up with SkiBro to provide the first in a series of exercises, which can easily be done in the comfort of your own home, just click on the link above to see episode 1.

This workout is designed to take no longer than 30 mins, so there is no excuses not to fit it in!  It designed to get your heart rate up and work all the major muscle groups used in skiing/snowboarding.  Try and complete the whole set and repeat it continuously 4-6 times.  If you are not sure of fitness levels, or need to work up allow a 30 second rest between each set, and start off with 2 or 3 rounds until you can complete 6.  The exercises here are all round great for all types of sport and general fitness, so get involved!

Getting yourself ready and in shape for your ski holiday means you can not only enjoy your skiing more, but also get less fatigued, help reduce likelihood of injury, and all in all stay out on the slopes longer!

Get ready to get started, get sweaty and get strong!!

Jo Pollard Physio

Hello! I would like to introduce myself and my new website.  I am Jo, and have been working for various companies over the last few years, but am setting up independently for my 7th season in Val D’lsere!  I am fully registered as a physio in France and the Uk.  I can also accept clients that can benefit from free, or greatly reduced physio with their Carte Vitale.

This summer I have had a great summer working in Chamonix, working with all kinds of athletes and tourists.  Its been great to see a variation of hiking, running, biking and climbing injuries!

I’ve been a physio for nearly 12 years now and have worked in many areas of physio, but mostly with the sporting population.  I have also been working with the para GB ski and snowboard teams and was lucky travel to all parts of the world.  I am a passionate skier and snowboarder, and combined with my experience am confident to get people back to where they want to be.  See my ‘about’ bio for more info!  Don’t hesitate to get in touch for any preseason injury queries or find out how pilates could benefit you!  Bring on the snow 🙂 

One of my favorite lines touring last year – lets hope for more powpow this year 🙂