Dynamic Warm Up for Downhill Skiers

By Rhonda Figoneski

Research shows that dynamic warm up have a positive effect on power and agility performance when compared with static stretching. http://www.ncbi.nlm.nih.gov/           pubmed/16937960

Dynamic warm up with muscle activation exercises are a great way to warm up your muscles and joints prior to sport. Included in this article is a very brief video demonstrating 6 dynamic warm up stretches and 4 muscle activation activities to perform prior to skiing to reduce your risk of injury. These exercises are great if you have no current injuries or specific limitations.

Keys to A Proper Dynamic Warm Up:

Warm up your muscles first with a 5-10 min walk/jog/or spin, then perform exercises while muscles are warm.

Slow controlled movement until a slight stretch is felt in the muscles. Perform 5-10 times each side and hold 1-2 seconds at end of your available range.

Keep body in good alignment: knee over ankle and chest tall/shoulders back.

Perform movements slow and simple and gradually progress to full-speed more complex movements (such as skiers lunges).

Please see our attached video that demonstrates these exercises:

Dynamic Warm Up

  1. Leg Swings (forward/backward, side/side)
  2. Squat to Overhead Reach
  3. Lunge with Rotation
  4. Skiiers Lunge
  5. Lateral Lunge
  6. Helicopter (standing arms out and twisting upper body L and R with eyes facing forward).

Muscle Activation

  1. Plank (60 sec)
  2. Side Plank (3 x15 sec each side)
  3. Forearm Plank to Side Forearm Plank (x 10 each, hold 2 seconds
  4. Bridging (2 x 15)

Your BaySport Physical Therapist can help you determine if you have any underlying strength, flexiblity limitations prior to hitting the slopes and prescribe a program to get you out on the mountain. Call to schedule a Complementary Injury Check today.

References:
http://www.ncbi.nlm.nih.gov/pubmed/16937960

Active Sport Physiotherapy Clinic

About the Author:
Rhonda became a Doctor of Physical Therapy in 2003, graduating from Arcadia University. She is a Certified Strength and Conditioning Specialist and has extensive experience in Orthopedic and Sports Physical Therapy. She graduated from Cal Poly, SLO with a BS in Kinesiology. Rhonda has been a Certified Athletic trainer, working with youth, high school, and collegiate sports teams. She has a competitive background in mountain bike racing, running and off-road triathlon. Rhonda uses a variety of techniques including myofascial release, functional manual therapy, craniosacral therapy, KinesioTape, postural education, Pilates, and sport specific functional exercise to help her patients return to and potentially surpass their prior level of function. Rhonda enjoys spending her free time outdoors with her husband and three children.

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