Skiing and Snowboarding Prep Skills and Drills Program
Ryan Summerlin December 6, 2012
The Fitness Trail
By: Jackie Wright
You should be well on your way now to building fluidity, improving your reaction time, acceleration/deceleration and multi-directional skills and increasing your strength by performing the first two installments of the skiing and snowboarding prep skills/drills program we have been featuring.
We will continue focusing upon improving your reaction time, acceleration/deceleration and strength this week by utilizing the Bongo board, slide board and the wobble board as our fitness tools. Follow the same protocol detailed in the first installment of this series in terms of the circuit sequence, program frequency and the warm-up format. As always, prior to beginning any exercise program, please consult your physician.
Week Three Drills Program – Prior to all drills where applicable, begin standing with the legs shoulder distance apart, shoulders rotated back/down, rib cage lifted, navel pulled toward your spine, pelvic floor pulled up/in and the knees relaxed.
*The Bongo board and wobble board drills are both demonstrated by Grace Knight, a junior in high school and a team member of the Winter Park Competition Center where her discipline is park and pipe snowboarding.
Bongo Board – Acceleration/deceleration/reaction time/rail training drill
-The Bongo board requires a significant amount of training to master. Begin with a non-slip surface under the board and perhaps holding onto a stable ballet barre to rehearse your skills prior to attempting without support.
-Keep the knees/hips relaxed and permit the body to glide across the board’s surface shifting the body weight from one end to the other.
Lateral Motion Training – Slide Board – Acceleration/deceleration/reaction time drill
-Lateral motion training has been around for well over a hundred years and in the more recent past performed on a slide board.
-The board is slippery and you will wear the “booties” over your shoes to enable you to slide from one end of the board to the other.
-Begin at one end with your legs together and the foot closest to the end on the black incline resting against the elevated end of the board.
-Pushing off with the outside hip, flexing the knees, so that you are able to perform a powerful push, hinging approximately 10 degrees from the hip joints, slide across the board until the leading foot contacts the black incline on the opposite side. Close your trailing leg immediately.
-Then, repeat the push/flex/hinge/slide to the other end.
-You must contact the black incline at each end or you will not have enough power to get from one end to the other effectively and will end up in the middle of the board.
Mountain Climbers – Wobble Board – Strengthens the entire core from chin to knees
-Utilize a wobble board which enables you to hold onto the ends when in the plank position stabilizing the board.
-Begin in a full plank position from the top of the head to the heels, wrists under shoulders and torso centered over the center of the wobble board.
-Drive the right knee toward the front edge of the board, with left foot on floor; push off the floor so that you catch some “air” with both legs, land with right foot, driving the left knee to the edge of the board.
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at www.skyhidailynews and her Facebook page at Never Summer Fitness.