(10-23-08) by Jason Jablonski - Well, the weather is changing and we are all starting to think of our winter activity schedule. When the snow falls and we start to get out and enjoy the various cross country ski trails and events that our area has to provide, we tend to jump the gun a little and injuries can occur. Cross country skiing, both racing and recreational, takes a lot of endurance, strength, and fitness. In this newsletter we are going to talk about steps we can all take to prepare ourselves for the upcoming snow season.
There are quite a few types of training that you can do in order to prepare your body for the stress that Nordic skiing places on it. For the purpose of simplicity, are going to break it into two categories: balance and stability exercises, and strength and endurance exercises. Because of the tremendous amount of balance that Nordic skiing demands, it is very important to work on your skills before you get on snow. Therapist Mark Stockman has developed what he believes are the most important exercises you can do to help prevent injuries, while increasing your overall ability to train and ski properly.
1. Butt Burners: Place surgical tubing or a resistive band around your ankles so that it is tight when your feet are shoulder width apart. Keeping your feet pointed forward, step sideways 15 steps in each direction. Repeat for 2 to 4 sets progressing as the season gets closer.
2. Balance: Stand on a soft or unstable surface on one foot with your shoes off. (An old pillow will work) Stand for 1 minute on each foot. Repeat twice with each side.
3. Balance Reach: Balance on the right foot on a stable surface. Bending the right knee, reach as far as you can straight out to the left with your left foot keeping your left foot as close to the ground as you can without touching the ground. Return to the starting position without touching the ground. Reach out to the left and back at a 45 degree angle, then return. Now reach straight back behind you with the left foot. Repeat these three positions 3 to 5 times, then do the same routine while balancing on the left foot.
4. Balance reach to the floor. Balance on the right foot and allow the left foot to act as a counterbalance. Bend at the waist and at the knee and reach out with your fingertips in front of you keeping your fingertips as close to the ground without touching, then return to the starting position. Now rotate your trunk 45 degrees to the left and repeat. Repeat 3 to 5 times in each position and on each leg.
5. One foot high lat pulls: Balance on one foot with resistive tubing or pulleys above your head. Keeping your arms straight, start with your arms at shoulder height and pull down until your hands extend behind your body.
6. Ab pulls: Same starting position as the previous exercise-keep arms at shoulder height - flex at your trunk using your abs to pull your trunk down.
After a couple of months of repeating the above exercises you will be setting yourself up for a better and more effective training this winter. You will also be ready to incorporate more specific endurance and strength work into your training routine before the snow flies.
About the Author
Jason Jablonski is a professional athlete and coach. He is a nationally and regionally recognized professional mountain biker with a host of state, regional and national titles to his name, Jablonski set his sights on the sport of triathlon in 2005. By October of that year, Jablonski became the reigning XTERRA Amateur World Champion.
This winter, Jablonski will once again take his talents to the ski trails as the head coach of the Leavenworth Winter Sports Club. Jablonski is also the owner of SET Coaching where he works with athletes to provide sport-specific coaching and biomechanical expertise. He is a certified USA Cycling Coach and maintains a strong commitment to remaining on the cutting-edge of his field. Because of this commitment, he works with the Retul and Dartfish sport-specific fitting and analysis systems to ensure athletes are training and competing at optimum levels.
For more information, contact Jason Jablonski at: (509) 679-6793 or email setcoaching@msn.com
