Balance and Strength

On thursday we focused more on balance and added a little bit of strength. I increased the intensity just a little, since the class had more recovery time over the weekend. Balance training I think is so important for skiing and snowboarding because you constantly need to be balanced over your skis or snowboard. You need to be ready for that pump or the change in terrain. Also especially for skiing you need to be equally balanced and strong on both legs, because a lot of times you find yourself only on one leg when making a recovery or in transition. This is the workout we did during the second class of a 12 week period.

Warm-up

6 minute sandbag getup

6 minute step-ups

Workout

1. 3 turkish get-ups on each side then 6 burpees

repeated this 5 times

2. Stations 1 min and 30 sec.

a. Jumping up and landing on Bosu in tuck

b. single leg touch down 8 lbs 45 sec each

c. med ball wood chop 45 sec each

d. back leg on bench single leg squat no weight 45 sec each

e. dot drill

f. skier hops 45 sec each

g. Dumbell crawl 10-15lbs

3. leg blaster

a. 20 fast squats

b. 20 lunges

c. 20 fast jump lunges lunges

d. 10 jump squats

4. 20 dips

do this 3 times.

Always stretch!!!!