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SportsWinter

By Caroline Sandry

Snow boarding and skiing requirestrong quads, flexible calf muscles,good kinaesthetic awareness and

balance and a strong core. Kinaesthetic awareness refers to ‘knowing

where your body is in space’ and as a skieror boarder this is crucial. Training on anunstable surface, such as a BOSU or wobbleboard/cushion will improve your stability,balance, agility and kinaesthetic awarenessand proprioception, making it perfect forwinter sports conditioning. Proprioceptionrefers to the various control mechanismsthat adjust your body automatically to

movement and load. Place a weight in thehand of an outstretched arm, then your bodywill automatically adjust to maintain theloaded limb in its position (unless of coursethe weight is too heavy). Proprioceptors andmuscles spindles interact with the nervoussystem and a ‘control mechanism’ located inthe lower spine to control proprioception –balancing exercises are great for improvingproprioception.

The following Pilates exercises use wobblecushions (but you can use a BOSU or singlecushion if necessary) and will challenge yourcore, pelvic stability and lower body strength. If

possible try to work out near a mirror andensure that your knees are tracking correctly– neither rolling in nor out as you bend them(particularly in the lunge).

I have included the single leg bridge for yourglutes, as weakness here can cause poorknee alignment, which in turn can cause injury.

additional exercisesAdditional exercises to do to get fit for theslopes should include resisted squats, legpresses, step up and jump downs, calf raisesand plenty of stretching, focusing on the calfmuscles, hip flexors and back.

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This issue we take a look at Pilates for winter sports. Whether you preferhurtling down the mountain on one or two sticks – we have great exercises tokeep you strong, balanced and injury free!

Balance squat✱ Stand with one foot in the centre of each cushion

and ensure inner thighs are engaged to preventrolling outwards

✱ Bend knees to right angle and bring armsforward for balance

✱ Return to standing✱ Repeat x 15✱ t o progress – rotate torso

from side to side as yousquat

The Exercises

t raining on an unstable surface, such as a BoSU or wobble board/cushion will improve your stability, balance, agility and kinaesthetic awareness

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✱New to balance training? practice thisin kneeling first (one knee in the centreof each cushion. t oes up is morechallenging than toes on the floor).

Single legbalance lunge✱ Place one foot on the centre of

the wobble cushion and findyour balance

✱ Step back into a reverse lunge✱ Touch your foot back in the

centre and find balance✱ Step forward into a forward

lunge✱ Repeat 8 sets on each leg

Balance roll down toplank/press up✱ Stand on two cushions and find your balance✱ Bend your knees to a shallow squat✱ Draw your abs in and roll down one vertebra at a time until your

hands are on the floor✱ Walk your hands out in front of you with control (try to take only 3

hand ‘steps’) to a hand plank position✱ Keep your abs tight and then lower onto one elbow and then the

other – into an elbow plank✱ Reverse each step (hand plank, hands step back, roll up and

balance).✱ Repeat this process x 5✱ For an additional challenge, add another set and from the hand

plank, perform 15 press ups

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Caroline Sandry is a qualified PT and Pilates teacher. She has written two books and has 10 DVDs to her name. www.carolinesandry.com

Bridge + Single leg bridgeStep 1✱ Lie on your back with feet and knees hip-width apart✱ Engage your abs and use your glutes to lift your hips into the air✱ Keep neutral spine and your pelvis level, then take one foot off

the floor for a couple of seconds✱ Change legs and repeat 5 x on each side.

Step 2✱ As step 1, lift both hips✱ Lift one foot off the floor ✱ Lower and lift your hips up and down 5 - 8 times✱ Change legs and repeat

Swimming balance✱ Kneel on all fours, with right knee on the centre of your cushion✱ Ensure your hands are under your shoulders and your shoulders are away from your ears✱ Keeping your abs tight, exhale and extend your left leg and right arm away from your body,

keeping neutral spine ✱ Inhale back to centre and repeat x 12 on each sideNote: keeping your stationery toe in the air will increase instability and intensity

Side leg balance lift✱ Lie on your side with pelvis on one cushion, ribs on the other (if on a BOSU,

rest pelvis on dome and support upper body on elbow)✱ Exhale and squeeze abs as you lengthen and lift both legs in the air✱ Inhale and lower back towards the floor✱ Repeat 10 on each side(This is a little easier if you rest your top hand on the floor)

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