Welcome to part five of a six week program designed to ensure that you have the best ski or snowboarding season ever. The hard work will pay off. You will be fully prepared to complete more runs, to explore more challenging terrain, and to get bigger air!
During the first four weeks we introduced three important stretches and five strengthening exercises. We also talked about the fundamentals and importance of cardiovascular exercise. This week we are adding one more stretch and one more strengthening exercise to your routine. If you missed any of the previous four ski/snowboard articles check them out in the sport specific section of out Vancouver personal training website, as it is never too late to join in on the ski fun.
Stretching (10 minutes)
After you complete a 5-10 minute cardiovascular warm-up, perform the stretches that were outlined in week one and three and add the following stretch to your routine.
Achilles Tendon Stretch
This stretch is designed to stretch your achilles tendon which is important for improved ankle mobility. This stretch is also important for the prevention of achilles tendinitis which is characterized by the tenderness and thickening of the achilles tendon. Such a condition could lead to a rupture, which would put an end to your ski or snowboard season.
To begin this stretch face a wall or other similar support. Put your left leg back keeping your heel flush with the floor. Make sure to keep your left leg straight. Place your hands on the wall, your right foot under your shoulders, and distribute your weight evenly over both legs. You should feel the stretch on the achilles tendon of the left leg. Hold this stretch for 15-60 seconds and repeat with the right leg.
Strength training (20 minutes)
This week you will add three-way heel raises to your routine. This is an excellent sport-specific exercise designed to strengthen your calf muscles, which in turn provides ankle strength and stability.
3-Way Heel Raise
Place the balls of both of your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return to your starting position and perform 5-10 repetitions. Perform your next 5-10 repetitions with your toes pointing out and the final 5-10 repetitions with your toes pointing straight ahead. You should feel your calf muscles. Take a 20-40 second break and perform 2 to 3 sets depending on your comfort level. To increase the difficulty of this exercise, use one leg at a time instead of two.
Cardiovascular Exercise (25 minutes)
These exercises should be followed by 25 minutes of cardiovascular exercise. If you missed the information in week one regarding cardiovascular exercise be sure to check it out as it contains some valuable details.
Your workout this week should take approximately 55 minutes to complete and should be performed three times this week with a day of rest in between each workout.
Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.