The body is split up into three planes — sagittal, frontal and transverse. The frontal is a vertical plane that splits the body and all if its parts into front and back portions. The sagittal plane is also a vertical plane. It splits the body and all of its parts into left and right sides. Last is the transverse plane. It splits the body and all of its parts in upper and lower parts. To simplify things, use exercises that mimic and target what you are training for. — like the Single Leg Reach.
To begin this exercise, find yourself a small cone. If you don’t have one, a small bottle or similar object that’s about shin height will do. Place it about 12-18 inches away from your left foot. When ready, balance on your left foot with your right foot off the ground. After finding your balance point, take your right hand and start to reach down and touch the top of your cone. During this movement, the left foot should be flat on the floor and your left knee should bend slightly, similar to a single leg squat. Your back should stay as flat as possible. After touching the cone, begin to stand back upright nice and tall, still on your left foot, in a controlled manner. Upon standing tall, repeat the exercise. After performing 12 repetitions, switch sides so that you are standing on your right foot and reaching down with your left hand.
While performing this exercise, numerous muscles are firing in the leg you’re balancing on. Just like with the Side Lunge, your quads and glutes are going to feel worked. And if you have already been skiing this year, chances are you were really sore in those places. Balance and stability are also areas targeted by working the muscles and tendons within the knees and ankles, all important areas to a healthy and long season.
Adam Tielinen is a NSCA-CSCS certified strength and conditioning specialist at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900 or visit www.naturalfitnessme.com.