CORE EXERCISE

The beginning of the winter is fast approaching and to hit the ground running its important to have your body in top condition. You don't want to be downloading on a powder day in early December because of fatigue.

Through the coming week we are going to be dropping a few fitness tips to get you in shape.

Here we are going to be looking at core strength. This really breaks down to stomach muscles and lower back(abdominal, obliques) Being able to engage and release your core during riding is an essential skill for effective and efficient shredding.

Think of the core as your centre where all your upper body limbs and lower body limbs will be activated from. When you are riding effectively and efficiently the core will be engaged and strong. Particularly when the going gets a little tougher this when we will need that extra strength.

HANGING KNEE CIRCLES.

Below Sam is working on a specific exercise that isolates and works on the obliques.

Firstly he hangs with his palms facing outward.

Legs together he brings the knees up the right hand side, then shifts across the body and drops down the left hand side. This is repeated starting on the left hand side.

Try and make big circles when performing the exercise and add in a cheeky pull up to mix things up.


TRAIL RUNNING.

TRAIL RUNNING - Vivid Snowboarding Verbier

Fitness for the coming winter……. Strengthen the body and mind before the snow starts falling.

Trail running and a few technical pointers.

Injuries related to running are usually through the repetitive nature of road running combined with bad technique. Why not avoid the continuous pounding of pavement and take to some trail running.

I know many who are city bound might be thinking this is impossible but even in some of our larger urban areas we can find enough park land to mix up our running routines on grass, mud, gravel and grit.

Simple terrain changes will actually strengthen areas of the body that sometimes suffer while road running. Undulating and uneven terrain will have the body adapting and changing . Ankle joints will strengthen and become stronger and our overall technique will have to adapt in order to run effectively.

A mid foot landing or mid strike will be more efficient than a heel strike.  This style of running  is better for the body and has less impact  on the  knees. The basic idea is to build up the calf muscles and allow the Achilles tendons to strengthen and become more flexible . Try running for a 15 minute time period over some training sessions for a few weeks running mid strike or more on the toes allowing your stride pattern to be reduced. Remember over striding will lead to common injuries such as shin splints and sore knees because you will be continuously landing on your heels. Always look to stay relaxed , hips should stay centred and not twist and the upper body or arms should be at the side of the torso , the more the arms are crossing the chest the more energy you are burning up.

Variety is the spice of life, so why not  put some  care and attention into one’s own fitness programme which in effect will have the positive outcome of making you stronger, more agile and give you greater endurance. This alone will have a knock on effect of allowing you to ride harder and longer on the mountain.

For any preseason fitness tips or snowboard coaching in Verbier , please get in contact with us here at Vivid Snowboarding,a new breed of Snowboard School in Verbier .

We pride ourselves on being the only independent  Snowboard School in town.