CORE STRENGTH
Core strength involves so much more than your '6 pack' muscles muscles. It's very important that the whole core is trained and also that it is trained for strength, stability, proprioception and balance. Below are some great core exercises highly recommended for freestyle skiers.
SIDE PLANK (2 sets each side, 30sec )Look for a straight body line (have someone check from above and in front - or use a mirror) and the shoulder directly over the hand
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HANGING CORE (3 sets, 6 reps)Try not to swing
Keep your movements slow, smooth and controlled Don't forget to breathe! |
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PROPRIOCEPTION CATCH (2 sets, 15 reps)VARIATIONS TO CHALLENGE:
Feet together Tandem stance (one foot in font of the other) Stand on tippy toes (narrower stance harder) Stand on one leg Stand on one leg, on tippy toes (good luck!) |
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ROLLING DISH (4 sets in each direction)Advice: get competent at the three different dishes before practicing the rolling dish
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PALLOF PRESS (3 sets, 8 reps)Maintain an athletic stance
Keep the shoulders low and back Switch the core on Smooth, controlled movements Keep the hips, trunk and shoulders square |
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TRX TUCKS & PIKES (3 sets, 4 reps of each)A flat neutral spine is key
Slow and controlled movements |
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DEAD BUGS (3 sets, 8 reps on each side)A flat spine is key (focus on keeping the lower spine contacting the floor)
Slow and controlled movements |
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BIRD DOGS (3 sets, 8 reps on each side)A flat, neutral spine is key
Slow and controlled movements square hips! |
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PLANK BIRD DOGS (3 sets, 8 reps on each side)A flat, neutral spine is key
Slow and controlled movements square hips! |
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