Fit For The Slopes
Skiing and Boarding are two very different sports involving specific movement patterns. However, although the two sports involve different biomechanics, the components of fitness that need to be addressed are very similar in each sport. So, whether you are a skier or a boarder, you will benefit from following this ‘Fit for the Slopes’ program.
We have, in the last two weeks, targeted your lower and upper body conditioning, power, speed, agility and torso stability. Today we add to your repertoire of movements to get you ready for the slopes.
Lower Body: Walking Lunges
Start with your feet together. Lunge one leg forward ensuring that the front knee stays over the foot and that the knee-cap always faces forwards. Now slowly push upwards from the front leg, extending it until your are standing on that leg. Repeat lunging forwards with the other leg. Keep your abdominals contracted throughout the entire exercise. Alternate sides and repeat 13-20x each leg.
Lay a skipping rope or tape on the floor. Slowly jump side to side on 2 feet while keeping your upper body “quiet and still” over the rope. Continue for 30 seconds.
Balance: One Legged Dips
Stand on one leg while maintaining perfect posture. Keep your knee-cap facing forwards and your body weight equally distributed on all four corners of your foot as you slowly bend your supporting knee a few inches towards the floor. As your balance improves, perform this exercise with your eyes closed. Do 13-20x each leg.
Flexibility: Apres-Ski Hip Stretch
Sit on a chair with one leg bent over the other so one ankle rests on the opposite thigh. Now slowly press downwards on the bent leg until you feel a light stretch on the outside edge of your hip. Hold for a minimum of 30 seconds.
Add these exercises to the movements you’ve learned so far and complete this program 2-3x per week. You are well on our way to experiencing your best ski and boarding season yet.
Note: As an avid Columbian reader, you can redeem a 2 week pass at her world-class training studio to help get you started. Contact 360.574.7292 for more details.
Yours in health & fitness,
Join us for the Couve Clover Run (3, 7 & 10 Miles) March 22nd, 2020!
RUN, GIVE BACK & PARTY AT MAIN EVENT AND OTHER DOWNTOWN PUBS!
Join us for the 6th Annual Couve Clover Run and celebrate in your festive green while running or walking 3, 7 or 10 miles along an extremely fast and scenic course to support local charities! We will make you earn your post-event party but it will be off the charts hosted by Main Event and other downtown Vancouver Pubs & Breweries.