Exercise TEMPO

presented by Carl Petersen BSc (PT) City Sports & Physiotherapy Clinic www.citysportsphysio.com

Fit 2 Ski-Tips on Exercise Tempo

Skiing athletes should be aware of the importance of TEMPO while doing  exercises in dryland training.  How fast you do the exercise has a big impact on the number of muscle fibres recruited and hence the strength improvements.   Changing the TEMPO can make the exercise harder, more dynamic and emphasize the eccentric (muscle lengthening ) control that is important. Using a slow tempo with emphasis on the eccentric (lengthening) phase of the exercise for squats or split squats can make them more discipline specific.  For example doing a squat with a 3-0-1 TEMPO will mimic the length of time in a GS turn. The TEMPO would be 3 seconds down (lengthening) 0 seconds hold and 1 second up (shortening). For slalom specific exercises you would want to speed the tempo up to a 1-0-1 TEMPO to mimic the fast edge changes  required. Downhill and Super G training may want to slow it down more during certain phases of the movement to mimic the long edge control needed and the sustained tuck gliding position for example  5-0-2 TEMPO.

The following 3 sample exercises should be individualized to the age, experience and fitness level of the skiing athlete. As a general rule start with 1-2 sets of 10 repetitions and progress to 2-3 sets of 15 repetitions.

Ball Squats with Ball Squeeze & Shoulder External Rotation
Training Tips:
- Start standing tall with a physio ball at your back
- Hold a stretch band in both hands with elbows at your side & place a ball between knees
- Switch on your core muscles
- Squat down keeping knees aligned over toes while lightly squeezing ball between knees
- Externally rotate shoulders against stretch band resistance as you squat down

Sumo (plie)Squats –Ball at Back
Training Tips:
- Start standing tall in a sumo squat position with a physio ball at your back
- Switch on your core muscles
- Squat down slowly keeping knees aligned over toes & return to start position

Sit Downs –Eccentric Abdominals
Training Tips:
- Start sitting on a physio ball with knees together & feet apart
- Switch on your core muscles
- Lean back slowly working your abdominals as they lengthen & return to start position

Athletes should ensure they are doing the correct TEMPO prescribed by their fitness coach to get maximum benefit for time spent in training.

References
Fit 2 Ski-A Complete Guide to Fitness (Petersen, 2009)

Safety - Precaution tips when using exercise balls and resistance bands:
Exercise Ball Precautions:
·       For individuals new to exercise, check with your physician before starting this or any other
        exercise program.
·       Check your ball for flaws before each use.
·       Avoid placing ball near heat or in direct sunlight.
·       Avoid sharp objects and jewelry.
·       Start gradually and get a feel for the ball before progressing.

Resistance Bands Precautions: 
·       When using resistance tubing or bands, ensure they are of high quality.
·       Avoid placing resistance bands near heat or in direct sunlight.
·       Avoid sharp objects and jewellery
·       Start gradually and get a feel for the resistance of the bands before progressing or increasing
        the tension.
·       Regularly inspect the stretch band or tubing for wear and tear or weak spots and replace as
        appropriate.
·       Ensure that it is securely attached before applying resistance.