Tuck/Jump (was: exercises)
k s swigart
> Yes, Kat, I'd love to get a copy of those Ski exercises
With the understanding that this is an exercise that skiers did YEARS ago (and that they may be doing different ones today, since it has been a long time since I raced at skiing), hHere is one that translates well into riding, and can be done anywhere...and alone.
Find a flat place. Stand with your feet about shoulder width apart. If you are wearing skis would your feet would need to be pointed straight forward, but you don't have to wear skis to do this; although the exercise is better if you point the feet straight forward anyway.
Drop down into the "tuck" position for skiing, which is bend your knees forward over your toes. place your elbows between your knees and raise your butt up so your back is parallel to the ground (so your back should be level).
Hold this position for 30 seconds (working up to 60 seconds).
Jump straight up in the air getting your feet 12 inches off the ground (or as far off the ground as you can get them if you can't jump a foot in the air) and return to the same tuck position when you land all in one smooth motion (i.e. don't jump up, land on straight legs and then drop into the tuck, but rather "sink" back into the tuck position as you land).
Hold this position for 30 seconds (working up to 60 seconds)....Jump...Tuck...Jump
Repeat for as long as you can do it correctly; up to 10 minutes or so. It is counter-productive not to do it correctly.
If to start with you can only hold the tuck for 15 seconds, then do it for 15 seconds; and if to start you can only jump six inches off the ground, then jump six inches off the ground.
As an aside, this exercise, while simple, is very hard (as in physically taxing). Console yourself that you are not having to do it at the end of a full day of skiing in ski boots and wearing skis. Of, if you do go skiing, go ahead and do it at the end of the day.
This exercise builds the muscles that you will need for maintaining the correct riding position, especially the quads and the lower back, for extended periods of time (which is why you want to work up to doing it for longer and longer) as well as the suppleness in the joints of the lower leg. (Which is a muscle exercise, and why doing it incorrectly is counter-productive, if you don't do it correctly, then it introduces rigidity rather than suppleness. This, incidentally, is true of riding as well btw). The exercise also helps develop balance, both side to side and back to front (this because you must land in the same place that you take off from...so no jumping forward instead of straight up).
kat
Orange County, Calif.
:)
Shannon Loomis
exercise - it makes my knees cry just to think about it. Does anyone
have a suggestion for those of us with "stifle" arthritis from years
of endurance, skiing, and running track? I can't even do squats
anymore. Well, that isn't true - I can do them for about 5 days in a
row before my knees give out and I can't walk for 2 weeks!
Shannon
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k s swigart
> hmmmm. I have skied recreationally for 30+ years but
> never tried this exercise
This was a ski racer's exercise that we did. It is pretty much essential if you want to race Downhill, but of value to GS and slalom too as it develops strength and balance for whaterver discipline. And moguls...and riding horses for that matter.
> it makes my knees cry just to think about it.
...
> I can't even do squats anymore.
Don't think about it, just do it. Believe it or not, its isn't really very hard on the knees (if it were, skiers wouldn't be able to do it, because skiers, as a group have really crappy knees. _I_ have crappy knees from too much skiing in my youth, but nowhere near as crappy of knees as most of the people I skied with and against and certainly not as bad as those who did it more competitively at the national level or continued with racing more seriously after college).
Your knees should not be bent more than 90 degrees, which is why it is hard on the quads. If you did them like squats, then you wouldn't have the isometric exercise of using the quads to HOLD your knees in the only half-bent position. If you don't use your quads, then yes, your knees will pay for it (which is one of the reasons I suggested only doing as much as you have the muscles to do correctly).
Squats are a whole different animal, especially if they are done with weights (which often they are).
Jill Cohn
is very helpful to supplement my very good Jazzercise workout.
Kathy Sherman
stress on the joints or the back. I didn't do a full set, have to work
into this slowly. I think it'll be much easier on my back than the
mucking I have to go do now.
Kathy
On Mar 15, 3:35 pm, Jill Cohn <jillcoh...@gmail.com> wrote:
> Thanks, Kat...as I've aged balance has become a primary issue so this
> is very helpful to supplement my very good Jazzercise workout.
>
> On Mon, Mar 15, 2010 at 2:06 PM, k s swigart <kats...@att.net> wrote:
>
>
>
> > Jill said:
>
> >> Yes, Kat, I'd love to get a copy of those Ski exercises
>
> > With the understanding that this is an exercise that skiers did YEARS ago (and that they may be doing different ones today, since it has been a long time since I raced at skiing), hHere is one that translates well into riding, and can be done anywhere...and alone.
>
> > Find a flat place. Stand with your feet about shoulder width apart. If you are wearing skis would your feet would need to be pointed straight forward, but you don't have to wear skis to do this; although the exercise is better if you point the feet straight forward anyway.
>
> > Drop down into the "tuck" position for skiing, which is bend your knees forward over your toes. place your elbows between your knees and raise your butt up so your back is parallel to the ground (so your back should be level).
>
> > Hold this position for 30 seconds (working up to 60 seconds).
>
> > Jump straight up in the air getting your feet 12 inches off the ground (or as far off the ground as you can get them if you can't jump a foot in the air) and return to the same tuck position when you land all in one smooth motion (i.e. don't jump up, land on straight legs and then drop into the tuck, but rather "sink" back into the tuck position as you land).
>
> > Hold this position for 30 seconds (working up to 60 seconds)....Jump...Tuck...Jump
>
> > Repeat for as long as you can do it correctly; up to 10 minutes or so. It is counter-productive not to do it correctly.
>
> > If to start with you can only hold the tuck for 15 seconds, then do it for 15 seconds; and if to start you can only jump six inches off the ground, then jump six inches off the ground.
>
> > As an aside, this exercise, while simple, is very hard (as in physically taxing). Console yourself that you are not having to do it at the end of a full day of skiing in ski boots and wearing skis. Of, if you do go skiing, go ahead and do it at the end of the day.
>
> > This exercise builds the muscles that you will need for maintaining the correct riding position, especially the quads and the lower back, for extended periods of time (which is why you want to work up to doing it for longer and longer) as well as the suppleness in the joints of the lower leg. (Which is a muscle exercise, and why doing it incorrectly is counter-productive, if you don't do it correctly, then it introduces rigidity rather than suppleness. This, incidentally, is true of riding as well btw). The exercise also helps develop balance, both side to side and back to front (this because you must land in the same place that you take off from...so no jumping forward instead of straight up).
>
> > kat
> > Orange County, Calif.
> > :)
>
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Sandra Fretellière
more strengh before my 1st 100, it did help a whole lot. I have bad
knees and spinning is not hard on the knees.
I'm planning on going back very soon, i've been running 2/3 miles 3/4
times a week lately, but my knees are not really happy about it, I'm
going to keep up since it feels good besides for the knees.
Keep us posted if you find any exercises that work.