Staying Balanced on the Slopes
With the snow season officially opened and snow falling on the local mountains, the winter skiing and snowboarding season is looking good! There is no doubt that both sports are physically demanding, the faster and harder you ride, the higher the demands on your body.
We have all watched those graceful skiers and boarders that make every skill and trick look effortless. But what is the number one skill these snow junkies all practice day in and day out? BALANCE!
Skiers and snowboarders need to be able to control their bodies. Training your balance will teach you how to keep control of your movement and improve your ability to make small adjustments to your centre of mass in relation to your skis or board. This keeps you in control when the going gets tough at faster speeds and more technical descents.
Here are our tips to improve your balance and stability on the slopes this season.
Incorporate Balance Training every day
Whether it’s only for 1 minute or a full workout, challenging balance everyday will ensure you maximise your time on the slopes this season.
Mix it up!
Vary your balance and stability exercises every few days. Challenging the body with unexpected forces will help you better react to situations on the slopes.
Get on a Skateboard
Just rolling around on a skateboard requires good balance and coordination, and its one of the best ways to train your legs for the snow season. Skating footpaths, avoiding rocks and jumping curbs can also help to teach looking ahead while on the skis/ board and to scout a clear path – key during the busy ski season.
Train your Core
So often we see people focus all their time and energy on legs for balance, however, your core is a major balance point for your body. Simply sitting on a Swiss ball and lifting your legs to challenge balance and stability is a great test.
Stand on a balance Disc or BOSU
Standing for a few minutes everyday on a balance disc builds leg strength, but also works the muscles in your feet, which is key when your driving big planks down a steep face. Adding in one or two legged squats can add some spice to your workout routine.
Walk a fence line
Find a fence with a solid beam on top and get walking. This challenge makes for ideal balance training.
Practice on less intimidating slopes
Warm up on an easier run and build up to moving outside your comfort zones in the fresh powder. While on the easier run, try to balance over the edges of your skis and leave clean tracks in the snow – practice this lots and look back at your tracks for feedback.
Try our 4 favourite balance and stability exercises
SINGLE LEG STAR MATRIX
Staying balanced over your skis is key to good skiing, whether you’re hitting fresh powder or groomed runs. This balance exercise will help you develop stronger hip coordination for better control of your skis, which in turn can help prevent knee injuries. This exercise strengthens your glutes and hamstrings. It prepares your body for uneven terrain and balancing on one ski.
ICE SKATERS
Ice skaters work your balance as well as guads, glutes and hamstring strength. These power exercises prep you for those explosive ski movements and energy bursts you’ll need to control your descent down the mountain.
SLIDER – SCOOTER AND LATERAL ALTERNATING
The XR Slide allows for smooth, fluid, graceful movements. Gliding exercises are extremely versatile that work multiple muscles while engaging core stabilization throughout the range of motion. The entire movement becomes engaging and purposeful. Simply put, it adds a smooth touch onto tough stuff! And there is the added bonus of a cardio workout when performed with minimal rest.
ARABESQUE WITH HIP ROLL
There’s a direct relationship between hip strength and control of your knees. When your hip strength is weak, your knees tend to dive inward. This exercise strengthens the muscles of your hips, including the glutes, to help prevent knee pain and improve balance
Head on over to our instagram (@cah_physiotherapy) or facebook page https://www.facebook.com/carlingfordactivehealth for the videos of these exercises.
Want a program designed for you? Call 9873 2770 or book online https://bookings.nookal.com/bookings/location/39XKS now!