Hit the Slopes with the HARD CORE!

Are crunches a good exercise for the core and how important is the core for skiing and snowboarding?

Before we discuss exercises for the core, we must first dive into what areas make up the "core." Your core is not just made of up the "abs." Your core runs from your neck down to your hips and/or from the hips up to the neck. It is also important to realize that your core is three dimensional. Meaning we have a front, back and two sides. Therefore, and effective core program should challenge all three dimensions.

In addition, your core is the center of the body. It attaches the upper body to the lower body and also the lower body to the upper body. This is vital since information during movement is traveling through the center of the body and is being sent to the extremities. A faulty core will limit how well someone can move, whether it is in the game of life or on the snowy slopes.

That being said, how does your core help you while you are on the slopes? You need core strength, core stabilization and core endurance to help you successfully manage the slope's varied terrain and numerous conditions. If your core fails you on the slopes, you will not be able to create an effective carve, the bumps will throw you around like a rag doll and your buddies will be waiting for you at the bottom every time. You can never over-prepare your core or your body for the demands of skiing or riding.

To start, the side core will be the first area of involvement. It is also important to note that even though this is a movement for the side core, every other part of the core (front and back) will be active since they all intimately work with one another.

The Side Plank
• Line yourself up in a side plank
• Feet are double stacked
• IMPORTANT - the elbow should be directly under the shoulder when at the top of the plank
• Slowly lower the hips towards the ground
• Raise hips back up as high as you can
• Perform 10 repetitions AND 2 sets on each side
• Up and down phase should be slow and controlled

Get on a single leg and feed the machine!

Single leg exercises offer the "biggest bang for the buck." By training on a single leg, you entire leg is activated as well as your core. Additionally, the balance requirements provide your nervous system with sensory rich stimulation that it needs to improve the communication between the extremities and your brain.

Many know the benefits and train on a single leg. If you have never done exercises on a single leg, then what are you waiting for? The benefits are countless as the exercises will transfer into any activity that you do (running, jumping, throwing, etc.). So get on a single leg and watch your snow performance improve.

Single Leg Hop:
• You are jumping straight up and down
• Your landing should be soft and absorbent (landing in a half-squat)
• Hold the landing on the first 10 hops for 2 seconds
• The last 10 hops are done at a faster pace without holding
• Do 20 total hops in a row on each leg
• Do 2 sets of 20 reps
• You can use this exercise prior to any workout as an activation drill

As with any jumps or hops, the softer and quieter the landing--the better! A full-footed ground contact is the goal with the landing. Do not just land onto the toes or the ball of the foot. Depending on where you do this exercise will determine your balance demands. The Single Leg Hop can be done in the gym or outdoors. If you are hopping on a mat, carpet, grass, snow or dirt...each offer a slightly different proprioceptive demand that will provide the nourishment that your body needs and wants. So feed the machine and reap the rewards on the mountain!

Ferrari's Engine + Camry's Brakes = BIG Problem!

Deceleration is a component of human movement that is often neglected in training. Think of it as absorbing force or "putting on the brakes." How well an individual decelerates will determine how well that same individual can accelerate or produce force.

Excluding all the cardiovascular benefits that come from hiking, as an exercise...hiking is very unique in the way that the movement system is stimulated. During the climb, acceleration or force production is primarily emphasized. Conversely, the hike down will tax your body's ability to decelerate. Deceleration is also one of the big factors that contribute to the "quad cook" while you are on the slopes (winter or summer).

How does improved deceleration help your skiing or riding?

While we are in the dynamic movement of skiing or riding, our body is in a constant state of reducing and producing force. The component of deceleration is what keeps us in control and in contact with the snow. If our ability to decelerate was really poor, we would collapse to the ground at every bump and turn.

On the other hand, if we were to be stiff or rigid, then any bump would throw us into the air and thus; make us lose control. When we decelerate properly, we are able to absorb and control all the imperfections of the terrain, whether they are intended (moguls) or not. Deceleration is what will translate into that smooth and effective technique that everyone desires to achieve in their snowsport of choice.

Hiking Homework for Deceleration:
• Find a steep downhill (hiking trail or ski slope)
• Carry a backpack to increase the demand
• Keep track of how often you stop and rest (progress to minimal rest)

To use hiking as a training tool for deceleration, you obviously need to get to some elevation. Since deceleration involves going downhill, you may have to go uphill first. Although, some of you may have access to an area in which you go downhill first. Either way, you will get in your deceleration training. The difference will be whether you do it before or after an uphill climb. We suggest you try both if you have the option since there will be a noticeable difference ;)