4
5a
5b
SL Ladder Hop The aim here is for a controlled, active, DQG flH[HG ODQGLQJ IROORZHG E\ D VHDPOHVV transition into the next forward-oriented, diagonal hop. As in skiing, with increased energy the upper body should move forward along the length of the ladder, with the foot landing well out to each side.
6
External Hip Rotation
While on snow we talk of turning the legs under a stable upper body, this exercise actually has the hips and the torso twisting/pivoting as a unit, above a stationary support leg. Note WKDW VOLJKWO\ flH[LQJ WKH MRLQWV RI WKH VXSSRUW OHJ DGGV VWDELOLW\ WR WKH VWDQFH
Dynamic Stationary Tuck
The lateral pull of the resistance band mimics the turning forces developed on snow, with the band-side leg being the dominant "outside" leg. Again, the focus should be on level hips and shoulders, with angulation developed in the legs to resist the lateral pull.
introduce explosive hops from one side fully across to the other side of the ladder (photo 4). Te obvious on-snow application from this advanced activity would be energetic short-radius turns and mogul skiing. Another frequently used
prop is a
resistance band. For our SL purposes, we’ve found a way to engage muscles involved in rotating the leg (femur) in the hip socket. Tis leg rotation is fundamental to alpine skiing, especially with short-radius turns and, again, with bump skiing. It’s an unfamiliar movement for most people, yet
70 | 32 DEGREES • SPRING 2017
one we ask of even beginner skiers when first making a wedge with their skis, for example. Using a resistance band looped around both ankles, one foot is lifted slightly off the floor (photo 5a). Te rotation we’re seeking is felt at the hip socket/femur of the support leg, with the lifted leg, the hips, and the whole torso turning above the stationary support leg, thereby opening the hips (photo 5b). Tis is the best weight-bearing exercise we’ve found that successfully targets the hip external rotators; muscles necessary to maintaining the correct and safe femur/ knee alignment illustrated and discussed in much of this article. One final activity we’ll illustrate here
uses the resistance band as well, offering some ski-specific sensations from a high tuck position (photo 6). While in this case there is no distinct support leg and lifted leg, the lateral resistance offered by the partner moving from left to right and back does introduce the realistic sensation of outside-leg dominance with the associated necessary core activation. Also, this exercise realistically reinforces the building blocks
of precise balancing movements we develop during the preseason: alignment of the knee joint over the forefoot, accurate and progressive leg flexion and extension, and even hip and lower leg angulation against the forces of turning. Consider incorporating some of these
ideas into your preparation for next ski season. If you do, we hope you, too, go into those first turns on snow with a better feel for the outside ski and an improved ability to balance against that ski through the arc of each turn.
Hilary McCloy was a member of the U.S. Alpine Ski Team from 1998 to 2003, racing primarily in the Nor-Am and Europa Cup circuits. She currently is a doctor of physical therapy at Mountain Center Physical Therapy in Conway, New Hampshire.
Harold Smith is an examiner and an ACE
(Advanced Children’s Educator) in Eastern 'LYLVLRQ +H LV DOVR DQ LQVWUXFWRU DQG VWDff
trainer at Attitash and Wildcat resorts, in the White Mountains of New Hampshire.
ALPINE TECHNICAL MANUAL EXPLORES THIS TOPIC AND MORE )RU PRUH LQIRUPDWLRQ RQ WKH LPSRUWDQFH RI RXWVLGH VNL GRPLQDQFH LQ DOSLQH VNLLQJ – and more invaluable insights on skiing and ski teaching – read the PSIA Alpine Technical Manual, available in print and digital format through the PSIA-AASI Accessories Catalog at
TheSnowPros.org
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