SKIING CONDITIONING

concept is very simple: use the ball to iron out tight areas. By rolling on the ball along the muscle and at different angles to the muscle, you are trying to untwist the myofascial system. The fascia system responds best when gentle pressure is applied and sustained for more than two minutes. If an area is especially tight or sensitive, use the ball as a trigger point release tool and stay on the sore spot (9).

Words of caution A malaligned pelvis is a source of lower back and buttock pain. There are many other possible sources of problems in this region and doing the self-correction exer- cises and stretches in the presence of a dif- ferent injury can make this worse. It is therefore essential to ensure the right pro- fessional advice is sought. Also, it is possi- ble to over-correct with these exercises.

CORE TRAINING In order to hold your pelvis, lumbar spine and hips in a neutral position a strong core (trunk) is fundamental. The muscles of the trunk act as stabilisers for the lower extremity and pelvis. Whether start- ing from the centre or not, the trunk mus- cles help transfer energy from the legs through the core (trunk) to the upper body and arms. This is especially impor- tant in rotational or asymmetric sports like skiing or tennis. Human movement outside a single plane is a complex blend of muscles and joints working in 3D to shorten, lengthen, stabilise and provide optimum function. Training and playing tennis requires power, co-ordination and agility in all three planes of movement.

The core (trunk) muscles form the stable support base for the body. It consists of four main muscles - the transversus abdominus (TA) (lower abdominals), mul- tifidus (deep, small muscle of the back), the pelvic floor muscles and the diaphragm. These muscles work together to form a corset-like cylinder of support for the back and pelvis.

‘Fire the Core and Sustain’ The base work 1. Leg slide (Fig.10) ■ Ensure the client has mastered isolating the TA with a normal breathing pattern, progress to sliding out one leg at a time

■ Keep the TA on during the entire exer- cise and slowly straighten one leg out while sliding it along the surface of the

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■ Now they march their feet up and down several inches for a count of 10 seconds

■ Don’t raise the knees too high (not over 90º)

■ Repeat 10 times. Figure 10: Leg slide

4. Limb movement (dying bug) (Fig.13) ■ Again, get the client to find the TA while lying on their back, knees bent up

■ Bring opposite arm and knee to 90 degrees and lower to a count of 10

■ Alternate side doing 10 repetitions on each.

Figure 11: Fall out

3D-core training When the client has been able to properly ‘fire the core and sustain’ it is time to connect the core to the extremities (arms and legs) with functional weight-bearing exercises.

Figure 12: March

The following exercises are designed to help to develop the core and to strengthen spe- cific larger muscles in a dynamic and func- tional way. They have been chosen because they are functional in nature and reflect the current research on how our muscles and fascial tissue link together to form sling systems connecting the core (11).

Figure 13: Dying bug

floor and then return to the start posi- tion to a count of 10

■ Repeat with the other leg but ensure the TA is on the entire time and ensure the client continues to breathe. Repeat 10 times on each leg.

2. Leg fall out (Fig.11) ■ Get the client to find the TA while lying on their back, knees bent up

■ Let one leg fall out to the side and back up to a count of 10. Repeat 10 times on each leg

■ Don’t let the opposite hip come up.

3. March (Fig.12) ■ Get the client to find the TA while lying on their back, knees bent up

TRAINING TIP

Try high knees, high heels, skip- ping, crossovers and side shuffle steps to improve coordination and add to the warm-up (Fig. 15 and 16).

Dynamic warm-up Some form of warm-up should be done before any training. Warming the body’s tissues helps prevent injuries that may be caused by going too hard, too fast, too soon with cold, unlubricated muscles and joints. For hip and leg warm-ups you can initiate two sets of 10 repetitions of leg swings and high knees drills, some crossover drills can help improve agility and coordination (Figs. 14a and 14b).

Supine bridging (stomach up) Strengthens core and hips (Fig.17): ■ The client lies face up on a mat with their feet on the floor and knees bent to 90 degrees

■ The head and arms should be relaxed and they can now ‘fire the core’

■ Their hips and low back (from tail bone to rib cage) should be raised until trunk is level

■ Hold for four seconds and do two to three sets of 10-15 repetitions.

Supine bridging (with stretch cord abduction) Strengthens core and hips (Fig.18): ■ Start as in figure 18

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