Transcript Title and Text

SKI (and Snowboard) Injury
Free
Adrian Western MS, ATC
How to get From Here to There
You are an Athlete! (so train like
one)
• Down hill skiing burns 400-600
calories/hour
– Similar to running 5 miles per hour
• The average skier/snowboarder travels 20
miles/hour
– That’s 30 feet per second!
• 3000 lbs of force are required to stop a
skier at this speed
Conquer the Mountain
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Preparation
Stable core
Strong Legs (and arms)
Flexibility
Agility and Balance
Aerobic and Anaerobic Conditioning
Just an Ounce
• A little “pre-season” training goes a long
way
• Start a program before the snow flies
– 4 weeks prior to season
– 30 min 3 days a week
– Gradually increasing difficulty (10%/week)
To the Core
• Knees to Chest- More Core
– The Core is more than just the abdominal
muscles
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Back extensors
Pelvic Stabilizers
Hip Flexors
Hamstrings
• Stable Core, Stable body
– Absorb force
– Train for stability
• Planks, Side Plank, Hamstring bridge, Supermans
Planks, Side Plank
Hamstring bridge, Supermans
To the Core cont.
• Strong core fast body
– Dynamic Movements require dynamic
strength
– Transmit force
– Train for strength
• Russian Twists, Jack-knife crunches, Bicycles
Russian Twists, Jack-knife
crunches, Bicycles
Strength (and Power)
• Just sit down
– Leg extension, wall sits, squats
• In and Out
– Clamshells, ball squeeze, side lunges
• Jump High, Learn to land
– Plyometrics
• Depth jumps, Scissor jumps, Squat jumps
Leg extension, wall sits, squats
Depth jumps, Scissor jumps, Squat
jumps
Strength (and Power) cont.
• Don’t forget the “Guns”
– Pull downs, Push-ups, Rows
• Incorporate balance with upper body work
Not just for Gymnasts
• Greater flexibility means safer position
• Knee, Hip, and Ankle
– Yoga!
– Hip flexor stretch, Quad, Hamsting, Calves
• Stretch every day for best results
Hip flexor stretch, Quad, Hamsting,
Calves
Cats on Ice
• Balance, Proprioception, and Agility help prevent
“Opps” injuries.
• Spend some time on one leg
– Stork stand, Star touch, Upperbody while on
one leg
• Transfer Weight
– Skaters, Bounding, Moguls, Fast feet
• Quick moves, React fast
– Quick jumps, Ladder Drills, Spot touches
Stork stand, Star touch, Upperbody
while on one leg
Quick jumps, Ladder Drills, Spot
touches
Go Long Stay Strong
• Train all week to go all day
– Skiing primarily utilizes anaerobic endurance
• Opposed to aerobic endurance (marathon)
• Intervals for best gains
– 1-2 min High/Low intensity training
• Recovery
Get Warm
• Don’t just jump on a chairlift and think
you’re ready to go.
• Don’t tackle the biggest run first
– Start small to stay safe
• It looks goofy but you’ll have the last laugh
– Dynamic warm-up
• “Have you ever seen a lion stretch before tackling
a gazelle?”
Example Workout
• Dynamic Warm up (Monster walks, Heel grabs, knee
grabs, side lunges, Inch worms)
• Core training-Planks Hold 15 sec x3
– Side Planks 15 sec x3
– Russian twists 20 touches x3
– Supermans 15 sec x3
• Leg stength-Leg extension 10x 3 sets
– Wall squats hold 30sec x 3 sets
– Lunges 10 per leg x 3 sets
– Squats 20 x 3 sets
Example workout cont.
• Agility and Power- Quick hops 30 (fast) x 3 sets
– Skaters 20 (fast) x3 sets
– Scissor jumps 20x 3 sets
• Balance and upper body- Single leg rows 10x 4 sets
– Push-ups 10x 3 sets
– Single leg balance 30 sec x 3 sets
• Incorporate Tricep press or overhead press
• Flexibility- Stretch and Hold for 30 sec
– Hamstring, Quads, Hip flexors, Calves, Groin, IT band
What to take home
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Prepare for the season NOW!
Warm up and Cool down
Train like you play
Be safe, have fun
Questions
• Contact information
• Adrian Western
– [email protected]
• Sports Medicine and Athletic Performance
– www.cayugamed.org/sportsmedicince