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Are you Jones'n for some ski time?

post #1 of 7
Thread Starter 
I am trying to prepare for my Level III certification for next season and am trying to have a big bag of tricks to have on hand when needed. My treadmill is currently in the middle of my living room because I've also been preparing for a tri-athelon at the end of the month.

I've been reading a little about the new ski decks for training, so this morning after I ran, I put my rollerblades on and tried a bunch of ways to get the skates to turn. I realize that the turn dynamics are going to be a little different, but it was fun to try the many different methods that have been posted on the Barking Bear to get the skis to turn. I tried Jon Lawton's Big Toe exercise -- That worked. (I'm a huge fan of this tip) I tried hip lead - that worked. I tried leading with your shoulder - that worked and I tried lifting the tail of downhill ski - That worked too!

Do any of you fellow bears have any tips or tricks on trying things out on the treadmill. If nothing else, It was kinda fun to pretend I was on the hill again!
post #2 of 7
My favorite spring/summer/fall activity to prepare for ski season is trail running. Not everyone likes to run, and not all runner like trail. My preference for trails is due to the uneven surface that occurs for much of the run. I'm lucky to have a park less than a mile from my house, so I can get there quite easily and take extra time to warm up well and cool down well.

The best aspect about trail running is the strengthening of all the little muscles in the ankle area, promoting balance and stability and increasing leg strength and muscular endurance. All of these, especially the ankles, are very, very key to higher-level skiing. The manipulation of the ankle joint, through inversion, eversion, plantarflexion and doriflexion are all enhanced when running on uneven, hilly terrain. Some biking trails are great because there are little rolls, like moguls, and this allows for a flexion and extension of the legs in short time, where in road running, this is much harder to find.

Skating is a great parallel to skiing, and can help provide some of the same benefits of running, but with the ankle encased in the plastic boot of the skate, the same range of motion in all three axes is not experienced. One risk of this movement is ankle injury, but I've found over time that my body adjusts to the terrain to help me protect the joints and I do not twist my ankle very often at all.
post #3 of 7
Thread Starter 
Thanks for the tips Schanfm!

I'm pretty new to running so trail running will be something new to me. Sounds like it works most of the muscle groups though!

I'll give it a try and let you know what I think!
post #4 of 7

Skating/ blading on one foot in both directions. Anthing else where you make diagional directional movements. It helps to have strong muscle groups, but balance,versitility, finesse and good movement is what the exam is about.

It is a good idea to find out what the ski tasks are in advance and what kind of terrain they are on, so you can prepare for them on snow. Ski with someone who has passed the exam reciencly so they can offer feedback on your performance. If you have a dev. team member or examiner available, tap that resource.

Good luck.

post #5 of 7

You asked for treadmill tips. One treadmill exercise I do for golf but also extends to skiing is sidestepping on an incline. The key to this exercise is rolling your feet as you pick them up and set them down. If the level of incline and the speed are high enough, this exercise will help isolate the tipping movement of the ankle that is required in high end skiing. You need to be careful doing this exercise because it's easy to trip and harder to hit the emergency stop. Start slow to get the mechanics down first and practice hitting the emergency stop from facing both directions before you crank things up.
post #6 of 7
Thread Starter 
Good suggestions Ron. Thanks! I've got a recent Level III to ski with. Practicing on one foot sounds like a good idea. I'll try it!

post #7 of 7
Thread Starter 
Hi Rusty!

The treadmill tip sounds tricky but valuable. Sounds like a good idea to start off slow. I'll try it and let you know what I think! Thanks a bunch!

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