Skiing Tips - Workouts to Prepare for the Ski Season
Stability Ball Hamstring Curl
Balance discrepancies between the hamstrings and quadriceps are one the factors that might make someone more susceptible to ACL injury. The Stability Ball hamstring curl is an excellent exercise for integrating dynamic hamstring strength with dynamic balance.
• Lie on your back with feet pelvic width apart. Toes are unclenched. Top of the head should be on the same line as the base of your spine. Hands should rest by your sides.
• Inhale to prepare.
• Exhale and extend your spine to the bridge.
• Stay in the bridge. Inhale as you straighten your legs.
• Remain in the bridge. Exhale as you bend your knees.
• Keep your knees bent. Inhale as you return your spine to the mat.
Photo: Stability Ball hamstring Curl 1
Photo: Stability Ball Hamstring Curl 2
Prone Knee Roll
The prone knee roll on the stability ball promotes excellent core strength. It is also a wonderful way to simulate the flexion and extension required for skiing.
• Assume a push-up position with your feet propped up on the stability ball and your hands resting on the floor underneath your shoulders, supporting your body weight.
• Inhale to prepare.
• As you exhale, hollow out your abdominal area and bend your knees, pulling them toward your chest and rolling the ball closer to your hands.
• Inhale; engage your pelvic floor as you extend your knees to roll the ball out to the starting position.
Perform eight repetitions.
Photo: Stability Ball Prone Knee Roll
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