From one skier to another since 2007.
Why is it that we tend to make things more complicated than what is necessary?
Especially in slalom skiing...we are often our own worst enemy, doing counter-intuitive things on even the fundamental aspects that only frustrate our desired outcome. Take standing on the ski for instance. How hard can it be? It doesn't have to be hard at all, yet we make it so.
If you were playing basketball and I told you to get into an athletic position, you would immediately get your feet shoulders width apart and onto the balls of your feet. You would also instinctively know that once you went flat-footed that you would be at a disadvantage.
If I wanted to you to get into the same athletic position on a balance beam for gymnastics, you could probably could even though one foot is in front of the other. You would also instinctly know that dropping your bottom in a squatting position would actually hurt your stance on the beam.
So why is it that when it comes to slalom skiing our stance changes from an athletic position on the balls of our feet to rocking back on our heels as soon as a handle is in your hand?
I think our stance on the ski can be broken down into 3 parts - physical, pyschological and technique. We'll deal with the psychological in a later post and Waterski Magazine addressed the technique in their most recent issue, so today we are getting first class instruction from 15off's own Personal Trainer, Coach Haught on the physical - i.e., specific exercises we can do to improve our slalom stance and balance on the ski.
Thanks Coach Haught again for helping us with out fitness and how it can help our skiing! You can check out Coach Haught at www.DFSgym.com, on Facebook at Coach Haught, Twitter @DarksideFS, Youtube Channel - DarksideFitness.
Coach Haught: Thanks Anthony! This has been fun for me to learn about waterskiing and how challenging it is on the body. I just watched the Edged in Water video you gave me and it's amazing what these guys can do on the water. You and I talk a lot about your desire to improve your balance on the ski while all these external forces work against you, so I put together a simple routine that will help any athlete improve their balance.
Body Weight Squat - The squat is the king of all lower body exercises. It’s a great strength builder for the lower body and you can't have good balance without strength. Many people avoid doing squats because they are afraid of hurting their back because they think you have to load up a barbell with plates. You can get good results and avoid hurting your back (until you learn proper technique) by just using your own body weight. Here's how...
Start standing with your feet slightly farther than shoulder-width apart. Angle your toes slightly outward (about 10 degrees). Begin the movement by pushing your hips backwards and bending your knees into the squat. Be sure to allow your knees to track outward at the same angle as your toes without buckling them inward. Descend to a below-parallel position so that the top of your thigh is level with the ground. Stand up.
Repeat for 3-4 sets of 15-20 repetitions.
BONUS: Turn it into a Squat Jump. The Squat-Jump adds the development of more explosive power which all skiers need when crossing the wake.
Set up your squat the exact same way. All the same rules apply, only now you are jumping out of the bottom of the squat. Try to get as high off the ground as possible. Make sure you land softly, catching your body low in the squat position. These repetitions should repeat in succession without stopping to stand.
Because of their intensity, only perform 3 sets of 10-12 repetitions.
The Split Squat – I like this exercise for water skiing because it simulates the balance you're trying to create with your front foot on the ski.
Think of this exercise as a lunge with your back leg up high. Simply place your back foot on a platform. Your foot can either be flat or pointed, whichever is more comfortable for you. Descend into the lunge until your front and back knees reach 90 degrees. Stand up.
Repeat for 3-4 sets of 8-10 repetitions.
BONUS: Add weight. ‘Nough said!
Single Leg Deadlift – Oh, will this ever test your balance and stability… and improve it! I like this exercise because it simulates the forward flex in the ankle that skiers need. Anthony has been using this exerices to strengthen and improve his surgically repaired ankle.
Standing on one leg, use your opposite hand to bend over and touch your toe. Keep your back flat, not allowing it to round. Stick the back leg our as straight as you can. Slowly raise yourself to a stand. Try not to let your off leg touch the ground between repetitions.
Repeat for 3-4 sets of 8-10 repetitions.
BONUS: Add weight.
The Drop Lunge – Begin by standing erect with plenty of space behind you. Step backwards with one leg so that both knees bend at a 90 degree angle. Do not slam your back knee into the ground, but allow it to come as close to it as possible. Alternate and repeat just like the squats.
Repeat for 3-4 sets of 15-20 repetitions.
BONUS: Turn it into a lunge-jump. You've seen this one before. Begin in the bottom of the lunge with the opposite elbow forward. Exploding from the bottom of the lunge, jump high and switch legs mid-air. Land softly in the bottom of the lunge. Repeat as quickly as possible and jump as high as possible with good form.
Like the squat and squat-jump, the lunge and lunge-jump are great leg strengtheners and power developers…they will build the awesome leg strength you need for skiing.
So there you have guys, with just your own body weight, a chair and maybe some light dumbbells you can create a short, powerful and effective workout to improve your balance on you waterski! If you have certain ideas, topics or exercises you would like me to discuss - just reply below and I'll be happy to interact with you. If you would like to chat offline, you can always email me a darksidefitnesssystems@gmail.com.
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