Supine Foot Circles and other Ski Season Prep!

[jbotti]

I wanted to give some encouragement for anyone doing the foot circle routine. I had been doing them sporadically and I started back on this with some regularity maybe 6 weeks ago. It was painful for me as well for at least the first 5-7 times. After about two weeks I have been doing them on avarge 5X per week, and at this point there are just easy to do, with virtually no pain or discomfort. If you keep doing them they will get easier.

The other thing that I try to put into my training as ski seaosn approaches each season (besides solid core work and some solid strength training) is plyometrics. I will tell you that for me as I get older and as I do only aerobic exercisee on the bike from April through October, it gets harder and harder each year to do anything that involves intense fast twitch muscle recruitment. All the more reason to work in at least one plyometric routine per week and eventually work up to two per week. It has been about a month since I started back with plyos, and it has been a painful process. Yetserday at the GYM things were much better. My body has adjusted and I have developed some fast twicth fiber and I could push my plyo work further.

I don't know everyone's age on this forum, but from what I can tell there aren't any spring chickens posting here. I am convinced (mainly from the pain) that Plyometric work as we get older is a must. And... it really helps ones skiing.

They are expecting a real storm in Tahoe this friday and weekend. Ski seaon is upon us. Happy sking to all!!

[Ron]

John, what fast twitch plyos are you doing? I do a couple but always look for good ones.


plyometric excercises are great, they have been part of my training from the outset. the side skip drill I described is one,, jumping back and forth between two bosu-balls, vertical leaps and many others are some of the best possbile things you can do. interval running too.? Just do a search on Plyo excercises. The best part is most can be done with no equipment or just a couple of weights.? Pick up two bosu balls on line or at wallmart.? They are fantastic for balance trainiing, core workouts and strenght training. Planks on bosu, planks on the backside of busu, chest press with feet together on one bosu with your back on the other (lying down of course), Stand on two bosus legs spread wide, toes angled out, Take a weight (start lite like a 25 bumbell) carefully? lower your body (like a pliaze) with your knees staying out over your toes. This is a killer!? So many others.?

[jbotti]

I've got a link to some great ski plyo routines and exercises. I just can't find it right now. It's on my laptop at home. I will post it later. They are no differnt than what you are doing. Maybe a few different variations.

[Ron]

yeah, all different variations but there are so many different one to do. Some work on fast twitch, some strenght both static and active- full range, partial range of motion.  They are all good for sure.  But no home gym is complete without bosu's. 

[jbotti]

I agree on Bosu balls. Awesome!!

Here is a great site with some super ski exercises and a whole section of skiing specific Plyometric exercises.

http://www.fitskiing.com/Articles---Videos/Ski-Exercises.aspx

[Ron]

Aweseome John!  Off to workout this AM, Friday is Legs day........ Too bad you don't live closer, you'd love this.  You around today? I was going to give you a call.

[jbotti]

Yeah I am around til about 2:00 PST. Call me on my cell.

[LivingProof]

JB - Thanks for the link. Lot of good work there.

Any thoughts about Leg exercises from that group which would a little more friendly to the knees. I developed knee patella tendon pain at the end of the biking year. It's much less acute now but I've stayed away from squat type exercises.

Yes I continue to do the ankle rotation exercises. The rotation performed in a counter clockwise direction is just soooo much fun (not)! One way I think about this exercise is that it wakes up the feet. Feet are normally not something thought about a great deal. The need to bring the little toe edge up from the snow onto you new stance ski,and, tip the free-foot to the little toe edge requires active use of these sleeping muscles. For y'all non-PMTS, pardon the use of jargon.

Ron, I've got a feeling you are going to slay it in JH. Have mercy on the bodies of your mere mortal ski buds.

[Ron]

too kind Mike, at least I will be in shape to keep picking my ass up off the snow!  Being in shape doesn't give you skills!  I am maybe a little more reckless and certainly willing to jump into stuff I wouldn't last season but that doesn't make me better!

[Perry]

JB
I'm doing the foot circles but not in sets of 3 (at least at this point.) I mostly do it if I am sitting around.  It makes sense to me that this would help and at least when I was young and ice skating, my ankles weren't real strong.  I'll let you know how it works out.

[jbotti]

Another great exercise that I have been doing regularly that really helps with skiing and builds great core strength is one legged balancing on the bosu. These are awesome!! This also develops foot and ankle strength and flexibility. If you haven't been doing these, start by attempting 30 seconds at a time on one leg. When you can do a minute with no problem, start doing them with your eyes closed!! Great fpr proprioception.

[Ron]

i'm going to try to have my side shuffle plyo filmed today.

balaance, put two bosu side by side jump with both feet from side to side, you want to get your body to move beneath you, don't just jump with your whole body (obviously your upper body will follow, but the jump is at an angle, like you are skiing). stick the landing solidly, pausing for a second, then jump back, try to 40, then work up from there.

[Ron]

So yesterday AM, I go to my trainer. She says, what are we doing today?? I tell her, 3 weeks till I hit the snow.----- OK, she says, time to go then.? Plyo day-

after warm up and side hops on treadmill

Leg press with toes pointed out, straight and in-

Then she put 5 bosus staggered out on the floor about 3' apart diagonally spaced. two-footed hops to each, a deliiberate stick of the landing, hands out in front.

two sets- them right into reverse lunges with a isometric hold with dumbells.

did this for 3 more sets of both

then- veretical leaps on bosu.? Stand on bosu, jump verticallly, kness hitting chest, stick landing on ball. This was really cool. I learned I was not really jumping correclty, so I got a lesson on how to get moore height and how to land more in balance, I have to think this will help with skiiing and taking hits and pops. I am going to pound these for the next 3 weeks.

Fisnihed up with  side lunges and calf presss's

Woke up this AM, quite sore... this is good stuff

[Perry]

Dude, my workout is CRAP compared to yours!!  I am jealous but more importantly inspired.

Tried the one footed Bosu ball.  15 seconds maybe - this will improve.