The same goes for you’re body. Starting off with a solid foundation of strength and stability will lead to greater successes and injury prevention.
What happens to a building that doesn’t have a great supporting structure? It will crumble or soon crack and topple either because of wear and tear or from the acts of Mother Nature. You’re body responds in the same manner. If certain areas are not addressed and exercises are not progressed properly, you too will crack under pressure. A miss-step on ice, catching an edge just right on your skis or hitting those moguls every weekend at the Loaf, can lead to injuries if your body is not ready for those moments.
I’ve taken these factors into consideration when introducing new exercises, progressing each time to something more challenging but effective. It’s a plan for paving the road to completing a successful and injury free season.
Now that you have a solid base of strength, lets jump right into the Band Shuffle.
I just want to say that I love ankle bands. I think any athlete or anyone who exercises should have one. Not only are they versatile and effective, they’re also inexpensive. You can use them anywhere. Ankle bands are a good way to develop lateral power and strength.
As you already know, skiing involves lateral movement with every turn. Shifting you’re weight side to side involves hip and glute strength. No exercise machine can duplicate this movement quite like an ankle band can because with the band, you are ground based. And yes, that is very important when training for a particular sport.
Start by placing the band around your ankles securely so it won’t slip or come undone. Place your feet about hip width apart and bend your knees like you are in an athletic position. Step with your right foot to the side without leaning your body in the opposite direction. You want to make sure you stand straight and keep your toes facing forward. Follow your right foot with your left, still keeping the band taught.
Feel it in the hips? Great! Do about 20 steps, then repeat with your left foot leading the way.
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.