Agility and Power

Today we started with the agility ladder which is great for getting you quicker on your feet for skiing/snowboarding, it also helps with coordination. We also warmed up with sandbag getups which is great for core and getting your hips and legs warm for the workout. Power is one of the most important elements to train for skiing/snowboarding because we spend a lot of our time in the crouched position, which puts a lot of strain on our knees and back. If we train to be explosive we can move through the turn and be able to powerfully move down the hill. This helps all abilities of skiing and snowboarding for the beginner or intermediate it will make the sport more enjoyable and decrease your chance of injury. For the expert or professionals it will make them stronger in their sport and increase their performance.

Warm-up: 7 minutes sandbag get-ups, 7 minutes of agility ladder

workout:

3 stations 2 minutes

1. Ankles to bar (working core)

2. sprint back and forth (endurance and power)

3. single leg squats ( being able to stand up from crouched postion)

8 stations 1 min each (quick)

1. Bosu box jump

2. Reg box jump

3. Stability ball transfer hands to feet

4. Sled Push

5. Swings 12kg to 16kg kettel bell

6. Skier hop

7. Clean, power up to push-up 8-12kg kettel bell

8. Clean and press 8-12kg kettel bell

Leg Blasters full 2 rounds 30 sec break

20 squats

20 lunges

20 fast lunges

10 jump squats

mini leg blasters 3 rounds 15 sec break

10 squats

10 lunges

10 fast lunges

5 jump squats

Stretch!!!!!