hey I'm dr. Sam a PT here with REI co-op and with the help of Anna we're gonna
run through some crash-landing exercises for snowboarding with you it's really
important to cross train for snowboarding to try and prevent injury
nail those turns and keep up that stamina on the slopes for snowboarding
will work on hip roll walking lunge with rotation lunge squat lateral jump plank
hold with leg movements squat with heel toe raise lift hip o'clock during this
video we'll do a quick demo of each exercise and lay out a basic training
plan for you remember before you start any exercise to consult your doctor or
physical therapist if needed hip roll
so we really want to prep those hips before we get started on some of these
other more intense exercises and the hips are going to be important to really
control the way that that knees moving and preventing all of this diving in so
really trying to get that full rotation shooting for 15 reps each side going
through that one time if that feels a little too hard you can put your back
foot down and turn that way really still feeling that work happening in that hip
or grab onto something nearby you may be a countertop or a chair to stabilize
yourself and just using the chair as much as you need it walking lunge with
rotation let's warm up with the walking lunge and rotation exercise to really
get your body ready for all the other movements we'll be doing just to
remember as you're doing the walking lunge to keep everything in the nice
alignment from your hip to your toes and trying to stay nice and tall as you
rotate through ideally you want to be able to go about 10 spaces out and 10
spaces back one way to modify this if you're short on space is just like Anna
taking a couple steps at a time or not going as deep into that lunge lunge
squat what's important here is as you're transitioning from that squat to that
lunge to really make sure that that needs not wobbling or really going past
your toes here so if you can you're gonna shoot for doing 15 each leg and
running through one set of that before moving on to the next exercise some easy
things that you can do to modify it are not going as deep into that squat or as
deep into that lunge maybe just putting your foot back behind you and coming
back up to the start position
lateral ski-jump since is this such a dynamic movement you want to make sure
that when you're landing it's nice and soft and you're not wobbling there so
that we're really working on that power through our hips and our quads shooting
for jumping 15 times to each side going through that once before you move on to
the next exercise ways that you can make this harder are
jumping farther to each side or zayna's going to show here really sinking down
into it and then you can make it easier by simply stepping to the side and
working on balance that way
plank hold with leg movements as you get into that plank position you really want
to focus on keeping that back nice and flat so think about tucking that belly
button to your spine and starting from a good stable base what we're gonna do
then is have Anna perfect lift that knee and then out to the side as you're
dynamically moving with this exercise try not to let those hips really rock
with the motion and focus on really engaging those leg muscles to move that
leg out and back so ideally you want to try to hold this position for 30 seconds
to make it harder see if you can work up to that 60 seconds and then to make it
easier what you'll do is as you come into each position dropping that foot
down so that you feel nice and stable throughout the movement
squat with heel toe raise this exercise is gonna really help you with that
endurance that you need as you're going into turns and carving down the mountain
so when she sets up into the squat she's just gonna make sure that she's keeping
her back nice and straight and not letting her knees dive in as she's
raising on to her toes and her heels we'll call that one rep try to do 15 of
those to make it a little bit easier just try not to go as deep into that
squat and really try and keep pressing up onto your toes and then back onto
your heels lift as you do the lift remember to
really turn through your trunk and not your arms to minimize the loading on
your shoulders and then as you come through really extending on your toe to
work on that glute versus arching through your back and is only gonna do a
few for us but try to do 15 each side for one set and then to make it a little
bit harder you can of course move away from your anchor point to make that band
tighter or you can move towards it and make it a little bit lighter shoot for a
band that's about medium resistance hip o'clock
as you work through the hip clock some things to remember are trying to not let
that knee wobble and then as you take it into different directions like Anna is
here not letting your weight shift over ideally you'd run through this about
four or five times on each leg for one set and making sure as Anna's doing
coming up to a nice tall position between each movement to make it a
little bit easier try not to go out as far and really focus on that balance
part of it and then to make it harder go ahead and see if you can squat deeper
into each position now that you finished running through that once take a break
maybe a couple of minutes and see if you can go through that two or three more
times throughout the week see if you can do this routine two to three times
alternating with a day of rest or maybe throwing in some cardio of your choice
when you're getting ready to start training think about starting these
exercises six to eight weeks before the season here's a reminder of the exercise
list again with a number of suggested repetitions great job hope to see you
out there and if you'd like check out some other videos on snowboarding
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