Injury Prevention 101 for waterskiing.
Waterskiing can be very hard on your body and if you’re not conditioning to maintain peak strength and flexibility there is probably going to be a painful price to pay!
The key to controlling your form starts with a solid core. Because waterskiing can put strains on your body that conventional athletic training may not take into account a skier’s training needs to address the positioning and forces placed on the body that are unique.
The 5 exercises below will ensure that your have a strong core while improving functional strength and flexibility. Complete 8 to 10 reps of each movement in smooth controlled motion. Happy skiing!
ONE: BOSU BACK-LOAD SQUAT
This movement requires many of the muscle groups involved in the transition phase. Using a small medicine ball, kettle bell or barbell to back-load will force you to keep your core activated throughout the entire movement. To begin you may want to either use a lighter weight or do a few reps without the Bosu to get a feel for it.
• Position the weight behind your head; it should rest it where you neck and shoulders meet. Elbows toward the sky.
• Your feet should be shoulder width apart ensure your body is stacked with a high chest.
• Keeping your weight on your heels, take your hips behind your feet as you lower into a full squat. Remember to keep your back straight not arched.
• Driving through your heels smoothly return to standing position.
TWO: SWISS BALL MOUNTAIN CLIMBER
This exercise will force you to stabilise your entire upper body by contracting your core, similar to an edge change.
If you’re looking for additional challenge this exercise can be modified by instead working with suspension straps.
•With your hands on the ball directly below your shoulders, lower into a plank position remember to keep your back and hips in line.
•Engage your core and drive your right knee toward your right elbow.
•Place your right leg back to its original position as you repeat the motion on your left side
•The ball should remain still by keeping your upper body strong and still.
THREE: MEDICINE BALL DIAGONAL WOOD CHOP
This exercise applies well to the movement during a slalom turn. Focusing on controlling rotation through the torso while the lower body changes direction. You can increase the intensity by standing on a Bosu ball or balance board once you feel confident with the basic move.
•Stand with your feet shoulder width apart, lower into a full squat with the
•Place the medicine ball just outside your knee on your right. Keep you back straight and head up
•Engage your core and stand up and remember to keep you weight evenly distributed on your feet.
•As you rise from your squat, draw a straight diagonal line with the medicine ball from outside your knee to a spot above the opposite shoulder.
•Lower into your squat while moving the medicine ball in the same path on the way down. Keep your arms straight and the ball away from your body.
•Do the same on your left, rinse and repeat
FOUR: BENT-OVER REAR FLY
The rear deltoid is often forgotten but keeping it strong will reduce chances of season ending shoulder injuries. Use a light weight and focus on you form.
•Holding the dumbbells at your sides, lower into a squat.
•Fold forward at your hips so your torso is parallel to the floor.
•With knuckles facing straight forward raise the weights out in a smooth slow motion until your arms form straight line with your shoulders (180 degrees angle)
•Pause and slowly return to starting potion
FIVE: DEAD LIFT
Ensuring proper form in your dead lift is key they mainstay of all athletic conditioning is great for strengthening back muscles. Remember to focus on form long straight spine and engage your abdominal muscles; you don’t need to se a heavy weight. and skier’s repertoire. You don’t need to lift heavy, only properly.
•Begin with correct structural alignment, a high chest and hips directly over feet
•Keep your weight on your heels as you lower the weight, take your hips back
•Control your motion down straight back! And realign your hips
over your feet