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TBR: S&C CORE

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.

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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

HANGING CORE​ (3 sets, 6 reps)

Try not to swing
Keep your movements slow, smooth and controlled
​Don't forget to breathe!

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!)

ROLLING DISH​ (4 sets in each direction)

Advice: get competent at the three different dishes before practicing the rolling dish

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

TRX TUCKS & PIKES (3 sets, 4 reps of each)

A flat neutral spine is key
Slow and controlled movements

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

BIRD DOGS (3 sets, 8 reps on  each side)

A flat, neutral spine is key 
Slow and controlled movements
​square hips!

PLANK BIRD DOGS (3 sets, 8 reps on  each side)

A flat, neutral spine is key 
Slow and controlled movements
​square hips!