SKI (and Snowboard) Injury Free

1. SKI (and Snowboard) Injury Free Adrian Western MS, ATC

2. How to get From Here to There

3. You are an Athlete! (so train like one) Down hill skiing burns 400-600 calories/hour Similar to running 5 miles per hour The average skier/snowboarder travels 20 miles/hour That’s 30 feet per second! 3000 lbs of force are required to stop a skier at this speed

4. Conquer the Mountain Preparation Stable core Strong Legs (and arms) Flexibility Agility and Balance Aerobic and Anaerobic Conditioning

5. Just an Ounce A little “pre-season” training goes a long way Start a program before the snow flies 4 weeks prior to season 30 min 3 days a week Gradually increasing difficulty (10%/week)

6. To the Core Knees to Chest- More Core The Core is more than just the abdominal muscles Back extensors Pelvic Stabilizers Hip Flexors Hamstrings Stable Core, Stable body Absorb force Train for stability Planks, Side Plank, Hamstring bridge, Supermans

7. Planks, Side Plank

8. Hamstring bridge, Supermans

9. To the Core cont. Strong core fast body Dynamic Movements require dynamic strength Transmit force Train for strength Russian Twists, Jack-knife crunches, Bicycles

10. Russian Twists, Jack-knife crunches, Bicycles

11. Strength (and Power) Just sit down Leg extension, wall sits, squats In and Out Clamshells, ball squeeze, side lunges Jump High, Learn to land Plyometrics Depth jumps, Scissor jumps, Squat jumps

12. Leg extension, wall sits, squats

13. Depth jumps, Scissor jumps, Squat jumps

14. Strength (and Power) cont. Don’t forget the “Guns” Pull downs, Push-ups, Rows Incorporate balance with upper body work

15. Not just for Gymnasts Greater flexibility means safer position Knee, Hip, and Ankle Yoga! Hip flexor stretch, Quad, Hamsting, Calves Stretch every day for best results

16. Hip flexor stretch, Quad, Hamsting, Calves

17. Cats on Ice Balance, Proprioception, and Agility help prevent “Opps” injuries. Spend some time on one leg Stork stand, Star touch, Upperbody while on one leg Transfer Weight Skaters, Bounding, Moguls, Fast feet Quick moves, React fast Quick jumps, Ladder Drills, Spot touches

18. Stork stand, Star touch, Upperbody while on one leg

19. Quick jumps, Ladder Drills, Spot touches

20. Go Long Stay Strong Train all week to go all day Skiing primarily utilizes anaerobic endurance Opposed to aerobic endurance (marathon) Intervals for best gains 1-2 min High/Low intensity training Recovery

21. Get Warm Don’t just jump on a chairlift and think you’re ready to go. Don’t tackle the biggest run first Start small to stay safe It looks goofy but you’ll have the last laugh Dynamic warm-up “Have you ever seen a lion stretch before tackling a gazelle?”

22. Example Workout Dynamic Warm up (Monster walks, Heel grabs, knee grabs, side lunges, Inch worms) Core training-Planks Hold 15 sec x3 Side Planks 15 sec x3 Russian twists 20 touches x3 Supermans 15 sec x3 Leg stength-Leg extension 10x 3 sets Wall squats hold 30sec x 3 sets Lunges 10 per leg x 3 sets Squats 20 x 3 sets

23. Example workout cont. Agility and Power- Quick hops 30 (fast) x 3 sets Skaters 20 (fast) x3 sets Scissor jumps 20x 3 sets Balance and upper body- Single leg rows 10x 4 sets Push-ups 10x 3 sets Single leg balance 30 sec x 3 sets Incorporate Tricep press or overhead press Flexibility- Stretch and Hold for 30 sec Hamstring, Quads, Hip flexors, Calves, Groin, IT band

24. What to take home Prepare for the season NOW! Warm up and Cool down Train like you play Be safe, have fun

25. Questions Contact information Adrian Western awestern@cayugamed.org Sports Medicine and Athletic Performance www.cayugamed.org/sportsmedicince