2a
2b
we start with simple, static SL balancing, introducing variations in later weeks as participants become more skilled. Te goal is to progressively engage the body’s balancing systems that provide continual feedback through our joints, muscles, eyes, and inner ears. In this manner the feet, legs, and core muscles learn to work together when balancing on one leg, beginning indoors on flat and predictable surfaces. However, because skiing involves uneven,
Single Leg Stand-to-Sit 7KH VLQJOH OHJ VTXDW LV D VORZ FRQWUROOHG flH[ WR RQO\ OLJKWO\ WRXFK WKH VHDW IROORZHG E\ H[WHQVLRQ PRYHPHQWV WR UHWXUQ WR VWDQGLQJ 7KH IRFXV LV RQ PDLQWDLQLQJ SURSHU NQHH DOLJQPHQW WKURXJKRXW WKH UDQJH RI PRWLRQ SKRWR D VSHFLfiFDOO\ DYRLGLQJ DQ\ PHGLDO LQZDUG PRYHPHQW RI WKH VXSSRUW NQHH SKRWR E
3a 3b
unpredictable, and constantly changing surfaces, an important variant of most of these exercises is to perform them on some sort of uneven or variable surface. As shown in photo 1, the straightforward act of balancing statically on one leg is challenged by standing on a foam Lilly pad. And although few of us ski with our eyes closed, working to stand on one leg with closed eyes can also present a valuable (and entertaining) challenge. Moving on from this static balancing
Three Cones Drill 7KH 7KUHH &RQH 'ULOO IRFXVHV RQ WKH VHSDUDWLRQ EHWZHHQ XSSHU DQG ORZHU ERG\ PRYHPHQWV :KLOH WKH VXSSRUW OHJ LV flH[HG DQG VWDEOH ZLWK WKH KLSV UHPDLQLQJ OHYHO LQGHSHQGHQW PRYHPHQW RI WKH XSSHU WUXQN DQG VKRXOGHUV UHTXLUHV G\QDPLF FRUH VWDELOLW\
of participants’ improvement in skeletal alignment, most notably with respect to knee alignment during flexing and extension. Tis comes from both a simple awareness of vulnerable alignment and from developing specific muscle recruitment in support of proper joint movements. We believe improved SL balance is in and of itself a worthy result for such preseason training. But better SL balancing likely also reflects significant improvements in participants’ core strength and coordination, and in more efficient separation between upper body (trunk) stability and lower body movements.
SINGLE-LEG TRAINING PROGRAM: STEP BY STEP
Our training sessions focus on single- leg exercises, highlighting our belief in the necessary dominance of the outside ski in modern skiing. Tis dominance is also reflected in the PSIA Alpine Technical Manual, which describes the act of directing pressure from one outside ski to the other as being fundamental to alpine skiing. Tese twice-weekly, hour-long sessions incorporate plyometric exercises, core strength development, and fast-twitch muscle training. In the beginning of the training program,
exercise, we introduce some of the knee flexion and extension movements needed to absorb and moderate the forces developed while skiing (photo 2a). In all such flexing/ extending movements, the emphasis is on the knee tracking over the middle toe, avoiding any medial (inward) movement of the knee – a vulnerable position for the joint (photo 2b). In later sessions, we add to the complexity of these flexing activities by introducing the three-cone drill (photos 3a and b). Tis is an activity we find especially valuable, as it requires core stability and medial-lateral balancing movements, all while flexing and extending through the support leg. To successfully maintain correct knee alignment it is, surprisingly, the gluteus and hip muscles that are being fired to control the knee. Te floor ladder is a common prop in alpine ski training, one that we use in many ways; from warm-up activities to fast-twitch muscle training. While such exercises are usually two-footed, we’ve adapted several to SL activities.
Te example here is SL diagonal forward
hops. Initially we introduce hopping from outside the ladder diagonally into a square of the ladder, then forward and diagonally to the outside of the ladder. We do this first on one leg for the length of the ladder, and then switch to the other leg. Later, as strength and coordination develop, we
7+(612:3526 25* | 69
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84
