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
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
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
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)
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.
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.
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