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"dryland" training

post #1 of 33
Thread Starter 
I hate summer. I miss winter, BAD.

What summertime "dryland" exercise had the greatest effect on your skiing the next season?

Specific exercises for upper/lower body seperation and angulation? special ones for racing?

are those "skiiers edge" thingys really worth the exorbitant amount of money they are asking for them? can I get the same effect without cutting into my "new gear" and "season pass" budget? (GASP!)

sorry for all the questions, I need to step up the workout, and want to focus more on ski specific training....
post #2 of 33
Hi Linda! I assume you have read my ski fitness post below, and would like some specifics. Cool!

Many people on this forum swear by inline skating. Although I have not tried it, this does make sense. But I'll let others elaborate on that.

Regarding the "skiers edge", I have heard very mixed reviews, and that is alot of money for something that everybody is not enthusiastic about. Moving down the priceline, you have a similar machine called the Fitter1, http://www.fitter1.com. But for even less money, you can get a Slide Board, along with some slide videos.

And here comes the ultra budget method of lateral training. You will need a hand towel and a hard wood floor.

Place the towel underneath your left foot, and assume a squat position. As you come out of the squat, slide your left leg to your left leg. Imagine you are slicing the space with your left adductor. Repeat, other side.

If you do not have a stability ball, get one. There are a gazillion exercises you can do with one. A variation on the old "wall sit", which IMHO, promotes static skiing, is to stand against the wall, with the stabilty ball between yor shoulder blades and the wall. Check your knee alignment, they should be facing straight ahead like the headlights of a car. Bend your knees to a 90 degree angle, then straighten slowly. On your last rep, hold at 90 degrees, and make little pulsing movements.

While we are talking about squat like exercises, check out my ski fitness post below for the squats with the fore/aft exercises. Also, if you intend to do some racing, check out my post in Technique about "THE TUCK" I am trying to develop something based on the feedback I've been getting. I will keep you posted.

To prevent ACL injuries, you will need to keep yoour hamstring s strong. Once again, the ball is a good mechanism for this, because it is unstable.

Lie supine with your HEELS on the ball, separated at about pelvic width apart. KEEP ABDOMINALS TIGHT THROUGHOUT THIS EXERCISE!! Gradually, lift your spine into a bridge position. When you get to the top, straighten your legs. Then, come down from the bridge, keeping your legs straight. This time, start the bridge with your legs straight. Bend the knees at the top, and come down with your knees bent. There are ways to make this harder, but lets save them.

For upper body separation/angulation, try this, but very carefully, please. Make sure you are not wearing baggy clothing. Place the ball directly under your right hip. Your feet will need to be anchored against the wall, legs straight, right leg in front of your left. Place the fingers of both hands along the side of your head. Do NOT interlace them! Contract your abs for dear, sweet, precious life, and perform sidebends.

Okay, I'm getting a bit distracted by this Arthur, Genuvierre, Lancelot, tryst on the Mysts of Avalon. Wow, No wonder they did not make a musical out of THIS version of the legend!
More at some other time.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #3 of 33
I've got a Skiers Edge - which I think is not a single solution for ski training but for what it is, makes an excellent tool when used with other training. I use it while watching ski videos!

I've also got a VooDoo board (fancy bongo board) - not the workout of the Skiers Edge but much better for for balance.

I also do lots of running slalom style through the trees and along trails. And do some plyometrics as well. And I stretch regularly during all of these excercises.

I'm certainly in no monster condition at the start of each season, but added together it does seem to help quite a bit.
post #4 of 33
Thread Starter 
yea, i somehow got hooked into this avalon thing myself...taping it for a friend and now im stuck. big Morgain fan myself....
post #5 of 33
Thread Starter 
no, i haven't had the chance to read you other post, but I promise ill get to it...theres just so much good stuff on this site, I dont even know where to begin half the time...plus this Mists of Avalon thing is WAY distracting....

Todd: that running through the trees sounds like something I could get into...(i assume you mean around...through would be rather painful) (just breathe heavy and swear alot and you'll have Blair Witch 3) but I've always been wary of running, its such a jarring motion. (oh, and like, bumps arent...) Do you do any weight training?

Is weight training essential?
post #6 of 33
I'm with Todd on the Voodoo Board (well I'm not on it WITH him!) and cruising trees/terrain. The Voodoo requires that you make what I call "micro adjustments" in the ankle and knee just to stay on the stupid thing! great for balance and relevant to skiing and boarding. You'll also be amazed at the new muscles you discover after a short jog up and downhill through the trees.
post #7 of 33
Okay, no sex happening on the Mysts, so I can write. Actually one of the best pre season cardio workouts is running downhill in little zig zag paterns, sensing the weght transference in your feet. Also, since you live in New Hamphshire, you can try some cross country running to put on more "unpredictable" ground. ( Blair Witch 3, I LOVE IT!!}

I forgot about voodoo boards, wobble boards, etc. Excellent training! Reebok has this great new product called The Core Board. Sort of like a WOBBLE BOARD, but you adjust it for varying levels of stability. You can also attach a resistance tube underneath it. Plus, they have a whole program that goes with it.

Weight training. Yes, extremely important! Although I use equipment, for ski specific exercises, I do not do my training on stable surfaces. As some have pointed out, for racing, you may need a bit more strength training than the average skier. Just do not let your quads get too much stronger than your hamstrings, or you will be setting yourself up for injury.

BTW, I am a Morgain fan myself!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #8 of 33
Thread Starter 
oh man, it s**ks to be that Morgain chick right about now...

Spag, I think id pay good money to see you and Todd on the Voodoo board...If one person has such trouble staying on it.

Lisamarie have you ever thought of putting this stuff together in a book or video? (ski specific excercises, I mean...id buy it.
post #9 of 33
MOTHER OF GOD!!!! {No pun intended} Could you believe that ending?????

Had the same thought about Todd and Spag on the VooDoo board! LOL!

Funny you should mention the video/book idea.
Its something I've been thinking about for awhile. My concept is to work with a ski instructor, and demonstrate an exercise, then, have the ski instructor show how it applies directly to skiing. So much of what we do in fitness has a more subtle carry over to skiing. It would be nice if it could be made more evident.
The only trouble is, I haven't found an instructor who will work with me on it.
Oh well.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #10 of 33
There was a video that came with my VooDoo board of some expert "VooDoo Punks" playing on it. Holy *hit! Has anybody else seen that? They are doing stuff like jumping up and spinning around and then landing on one foot in perfect balance . . . flipping the board in the air so it lands with the runner exactly back in the slot . . . also sometimes on one foot, and many other rediculous feats of amazing balance. I think its hidden deep in my library now because its so cowing to watch!
post #11 of 33
Oh! I forgot 2 things. I usually do some ski conditioning workshops at some of the gyms I work at in Boston. If you feel like making the trip, I can probably bring you in as a guest. Also, we are planning a New England get together next season, probably in Vermont. Be on the look out for posts about that.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #12 of 33
Thread Starter 
wow. that was some ending. dont remember the story going like that, though.

that would be great on the workshops...keep me informed on schedules, I do alot of business traveling in the city and there would be a good chance I may be in boston anyway. and I will watch for posts on that trip, all you people appear to be as insane as I am, it aught to be fun.

Todd: I think ill hold off on watching THAT video...something tells me my first try on that thing will be LESS than graceful. and it always gets me when I see little "punks" young enough to be my kids doing far better than me!! Sounds as though that Voodoo board would put some excitement back into my workout, anyway.

Its late...one thing about this forum is that it has been getting in the way of sleep...
post #13 of 33
Okay, for your morning reading, then. Cutting edge {oh there I go with another unintended pun!} Fitness instructors are doing all sorts of stuff such as weight training while you are on the vew-do, or any other sort of balance boards. I just realized I link to them on my site http://www.LisaFitness.com. Click on the the Bodytrends link. BTW, the correct spelling is vew-do.
Also, check out my information about Pilates, also a great workout for skiers.

Yeah, this board does keep you up late! It gets really bad when you realize that the West Coast people have already gone to sleep, and you are still awake!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #14 of 33
Just re-reading this stuff today, and its interesting to me that two of the TOP skiers and instructors on this forum speak of their balance training as being essential. We did not hear anyone advise you to perform 10 sets of squats with a 200lb barbell on your back. Thank-you, boys!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #15 of 33
Thread Starter 
and thats a darned good thing, too. I dont know if id be motivated for that 200 lbs thing..

ive been thinking about that running through the trees thing Todd brought up, its intriguing. ive got some nice woods behind where i live and a nice little trial, I could see me getting up in the am and taking a run up and down the hill a few times...much mor satisfying than hoppin up on the stationary bike. but wht worries me about that is terrain like tree roots and rocks and logs and stuff like that...id be nastier than the Blair Witch if I loose skiing time over a sprained ankle...
post #16 of 33
All those rocks and stumps are part of the fun! I call it "Mountain Dancing" - and go bounding strongly laterally about, but also jumping things. Pulling little 360's, pulling my feet up sideways in the air, etc. -- it really is fun, wear hiking boots that are up over your ankles and lace them tight!
post #17 of 33
If you have a tendency towards sprained ankles, you should probably do some strengthening. But I am probably taking up WAY too much bandwidth with all my long posts. Check out http://www.mysportsguru.com, and do a search for ankle exercises. There are some good ones. Also, the fore/aft exercises in my ski fitness post are really good, but really challenging. I want to know who can do that thing on one foot.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #18 of 33
Lisa is quite right - even if you don't have a propensity towards sprained ankles. Bounding exercises in changable terrain is a risk you need to be ready for. I have sprained my ankles many times. I had a minor one in fact doing some "Mt. Dancing" down Pikes Peak just two weeks ago. I've found that stiff high laced boots help - but they won't save you if you really mess up, so be careful out there!
post #19 of 33
Thread Starter 
well, i haven't had a sprained ankle before, I spent most of my childhood and teen-aged years in classical ballet so thats helped as far as strong ankles. (actually its helped in just about EVERTHING i do)

I just asked a freind of mine who is a marathon runner to do this 'mountain dancing' thing with me and she was like "NO WAY, sounds to me like a good way to get injured...."

forget her...i run myself.
post #20 of 33
Formula for sprains and fractures:

I have played paintball in wooded, hilly, NE terrain, and running in such unkown conditions is a formula for injury. I broke the hell out of a finger breaking a fall after tripping on a tree limb covered in leaves. Be careful!!
post #21 of 33
I spent a lot of my childhood running down wooded and unwooded *much* more than "hilly" Rocky Mountain terrain - and yeah I hurt myself now and then, but also I'm quite certain it increased my reaction speed, propreoception and general agility tremendously.

You can die crossing the street - always take everything with a grain of salt, but at the same time Carpe Diem!
post #22 of 33
Pick up soccer is fun and great for skiing.
I also love crossing boulderfields.

As far as trail running you can start slow by just picking out flat rocks or spots on the dirt where you want your foot to land. Once you build confidence and ability you can increase speed and start landing/stepping on the pointed/rounded rocks. When I hike with the kids (one in the backback) I like to step/move as quickly and smoothly as I can on the flat rocks. It makes a slow hike interesting, I do it both uphill and downhill.

For me soccer is better because I'm competitive and have to try to keep up with the fitter and better players.

Have fun.
post #23 of 33
Thread Starter 
OH, boulderfeilds...we have some of them around, that sounds fun.

I just really hate straigt running, like streets and tracks, its just not exciting. (unless, of course, you are being chased.)
and im about ready to put my stationary bike out by the curb, talk about boring.

Ive just started sea kayaking...THAT is cool, I inline skate (or at least perform a reasonable facimilie thereof...)(skating is fine, its the stopping that stinks...)and Hike...when i can.

Ive gotta step up the Everyday workout, make it more enjoyable, and target it more to skiing. I think ill definetly try that vodoo board, and I took a trial run up the wooded hill behind my place today...it wasn't very steep, and I didn't get much out of it, ill have to find another one.

thanks for the suggestions!!
post #24 of 33
LindaA, Referring to it as "dryland training" sounds so....dry. Think about summer activities as those that you are in training for while you ski.

Kayaking is a great activity for both upper body strength and for balance. A trick someone gave me is to adjust the foot pegs one notch closer to yourself than the kayak book recommends so that you can involve your legs and abdomen more.

Mountain biking in rough, woodsy, hilly terrain is a perennial favorite. My hint, learned the hard way, is to never ride anywhere that's too far to walk home from if you bust your bike. (Also, helmets are cheaper than surgery.)
post #25 of 33
Thread Starter 
I was never really happy with the name, either, that is why I put it in quotes....

Welcome to the fold, david7...Im fairly new here myself but these are some really knowlegable and helpful people, and some great discussions go on....

good tip on the kayaking...Ill try that. Im really working with different positions and strokes to work more areas...<FONT size="1">

[This message has been edited by LindaA (edited July 18, 2001).]</FONT>
post #26 of 33
David, its great to see you out of "lurker mode". Everybody will have to be prepared to spend even more time on this forum, because David can offer insight into things you have never even pondered!

Linda, check out skiminker's thread in Off Season Sports about Kayaking. One of my personal training clients is a former ski instructor at Aspen, who is now really into kayaking. She agrees that there are some similarities.

Be Braver in your body, or your luck will leave you. DH Lawrence
post #27 of 33
Thank you, Lisamarie. I accept your compliment.

That WAS a compliment, right?
post #28 of 33
OF COURSE, it was a compliment!

I got your email, and I'll get back to you in a little bit. Just got home, and there are all these conversational gems all over the place!

Be Braver in your body, or your luck will leave you. DH Lawrence
post #29 of 33

I recently took up sea kayaking too. It is a blast, the best new thing I've gotten into in a long time. I get out 3-4 times a week; can launch from my neighbor's dock in upper Naragansett Bay.

It definitely gives you a good upper body workout and enhances your balance. My latest trick is to bring my 7' surfcasting pole and fish for blues/stripers from the kayak. It is a real adventure keeping the kayak upright in small/moderate swells while casting. I caught 5 bluefish over the weekend and I can't wait to get back out there. I don't think you can say you've truly lived until you've been on a "Nantucket Sleigh-ride". Of course, if you're not into fishing, then, oh well.
post #30 of 33

Take it out in the ocean and troll for Marlin. Hook one of those, and keeping your balance could be a life or death undertaking. Hauling a 300lb 9 foot fish back to shore with an 8 foot kayak would be an adventure all it's own as well.

Yee Haaaaaaaaaaaaaaaa
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