Rocky Mountain Racers Stability Exercises by Jennifer Jones: IF you are busy and do not have time to practise, these are excellent exercises you can do in 20-25 minutes, to improve your core strength for skiing and shooting...especially standing..
*do these exercises two or three times per week, in your yard or on a carpet, with your friends or family
*repeat the exercise circuit three times from #1 to #8
*perform each exercise for 30 seconds with 30 seconds rest in between
*focus on stability = with your body locked rigid in a straight line plank, tighten your abdominals & squeeze your bum muscles & hold still & tight with no wobbling movement of your body
*when you can perform an exercise for 30 seconds without wobbling, you can increase the duration of that individual exercise by 10 seconds of both exercise & rest = 40:40 seconds, and, over time, slowly increase each exercise to 50:50 seconds or 60:60 seconds.
#0: Stability Exercises require you to Focus on Stability: with your body locked rigid in a straight line plank or bridge, tighten your abdominals & squeeze your bum muscles tight & hold still with no wobbling movement of your body
*depending on your personal individual strengths: do the most challenging difficult exercises for you for 30 seconds; the medium challenging difficult exercises for you for 40 or 50 seconds, and, the least challenging difficult exercises for you for 60 seconds.
+ plus = add things you can do to make the exercise more challenging.
#1: Side Stabilization Right Side: upper body weight your right elbow & right foot
+ left arm extended straight up in the air reaching for the sky
+ balance on your right hand instead of your elbow
#3: Front Stabilization Right Arm: push up position on both elbows & both feet
+ raise & lower left leg slowly
+ left leg slow movement pattern of raise & lower & front & lower & raise & lower & back & lower
#2: Side Stabalization Left Side: opposite of above
+ extend left arm straight above your head
+ balance on your hands instead of your elbows
+ extend left arm straight above your head
*for motivation = invite your family, parents or school friends to do your strength circuit with you.
*the best place to do your circuit is a park with playground with equipment and picnic benches, or in your yard or basement.
*print this circuit on paper to use while training.
*perform this 10 minute warm up: 5 minutes of barefoot jogging with a focus on running technique; then complete this warmup circuit for 5 minutes, do each of the 8 exercises for 10 seconds and repeat the warmup circuit 3 times: push-pull arm extensions with your palms-fingers while your feet are against a pole-tree-post-fence, cat crawl forward, jumping jacks, crab crawl backward, trunk twists, cat crawl backward, jiving jacks, crab crawl forward.
*complete the circuit of exercise from #1 to #12 in order. This structure allows muscle groups to recover as we change from arms to core-back-abdominals to legs.
*perform each movement exercise with very slow motion: one second contraction & one second extension, to recruit more muscle fibres.
*move quickly to change exercises with 10 seconds between exercise.
*complete each circuit three times from #1 to #12.
*do not do any exercise that cause you joint or muscle pain or soreness.
+ raise right leg up & down slowly
+ move left arm & right leg slowly sideways outward and inward in star position
+ slowly bring left elbow & right knee to touch together under body and stretch apart
#4: Front Stabilization Left Side: opposite of above
#5: Inverted Stabilizer Right Arm: start in back bridge or table top position & hold
+ extend left arm straight out above head & hold
+ extend right leg straight out & hold
+ move left arm & right leg slowly sideways outward & inward in star position
+ slowly bring left elbow and right knee together above body and stretch apart
#6: Inverted Stabilizer Left Arm: opposite of above
#7: Skier Squats Right Leg: stand on right leg, with left knee bent and left foot below right knee, both arms bent 90 degrees angle like runner, slowly bend right ankle, slowly extend left leg behind, stretch if far back, left arm swing slowly forward, right arm swing slowly backward, return to original position while reversing arms
+ rise up onto your toe at the top of each stride
#8: Skier Squats Left Leg: opposite of above
STRENGTH TRAINING CIRCUIT.
*this is your general strength training circuit that you will do at home for self training.
*do this circuit twice per week, with at least 2 days between circuit...ideally Mondays & Wednesdays, on the days you are not doing intensity training, and not on Thursdays or Fridays on the two days before competition..*for motivation = invite your family, parents or school friends to do your strength circuit with you.
*the best place to do your circuit is a park with playground with equipment and picnic benches, or in your yard or basement.
*print this circuit on paper to use while training.
*perform this 10 minute warm up: 5 minutes of barefoot jogging with a focus on running technique; then complete this warmup circuit for 5 minutes, do each of the 8 exercises for 10 seconds and repeat the warmup circuit 3 times: push-pull arm extensions with your palms-fingers while your feet are against a pole-tree-post-fence, cat crawl forward, jumping jacks, crab crawl backward, trunk twists, cat crawl backward, jiving jacks, crab crawl forward.
*complete the circuit of exercise from #1 to #12 in order. This structure allows muscle groups to recover as we change from arms to core-back-abdominals to legs.
*perform each movement exercise with very slow motion: one second contraction & one second extension, to recruit more muscle fibres.
*move quickly to change exercises with 10 seconds between exercise.
*complete each circuit three times from #1 to #12.
*do not do any exercise that cause you joint or muscle pain or soreness.
*to save your legs for xc run or xc ski races, do not do exercises #3, #4 & #8 if you are competing the day before or the day after doing this strength circuit.
Midgets 12-14 = repeat each exercise for 25 seconds.
Juveniles 14-16 = repeat each exercise for 30 seconds.
Juniors 16-18 = repeat each exercise for 35 seconds.
Juniors 18-20 = repeat each exercise for 40 seconds.
Seniors 20+ = repeat each exercise for 45 seconds.
#1: Pull Up Slow = palms forward, use your home pull up bar; pull up with your feet on the ground doing a diagonal pull on a low hanging bar; OR pull up with your feet on a chair and body completely horizontal; OR pull up with the assistance of one leg with your foot on a bench-chair on a high hanging bar; OR jump up with a double leg push off and slowly come back down with a reverse pull up; slow motion and never stop up-down movement.
#2: Left Bridge Plank = left elbow; straight body from head to knee (easy) with bent knees OR head to toe (hard); rigid tight flexion of abdominal and bum muscles; straight arm reaching to knee along on top of body.
#3: Leg Press Extension Slow = stand on a picnic bench or stable chair; all weight on one leg; lower leg to 90 degree bend in knee; always keep knee cap lined up directly above 2nd index toe; return high on straight leg; slow motion; never stop up-down movement; focus eyes on something infront of you for balance.
#4: Leg Press - other leg.
Midgets 12-14 = repeat each exercise for 25 seconds.
Juveniles 14-16 = repeat each exercise for 30 seconds.
Juniors 16-18 = repeat each exercise for 35 seconds.
Juniors 18-20 = repeat each exercise for 40 seconds.
Seniors 20+ = repeat each exercise for 45 seconds.
#1: Pull Up Slow = palms forward, use your home pull up bar; pull up with your feet on the ground doing a diagonal pull on a low hanging bar; OR pull up with your feet on a chair and body completely horizontal; OR pull up with the assistance of one leg with your foot on a bench-chair on a high hanging bar; OR jump up with a double leg push off and slowly come back down with a reverse pull up; slow motion and never stop up-down movement.
#2: Left Bridge Plank = left elbow; straight body from head to knee (easy) with bent knees OR head to toe (hard); rigid tight flexion of abdominal and bum muscles; straight arm reaching to knee along on top of body.
#3: Leg Press Extension Slow = stand on a picnic bench or stable chair; all weight on one leg; lower leg to 90 degree bend in knee; always keep knee cap lined up directly above 2nd index toe; return high on straight leg; slow motion; never stop up-down movement; focus eyes on something infront of you for balance.
#4: Leg Press - other leg.
#5: Push Ups Slow = start with hands beneath shoulders; rigid straight body from head to knees (easy) or head to feet (hard); come down all the way until your chin and belly button touch the ground; slow motion and never stop up-down movement.
#6: Right Bridge Plank = right elbow & same as Left #2 above.
#7: Hanging Abdominals Slow = hang on bar palms forward; start with knees 90 degrees in front of body and knees bent at 90 degrees; lift knees up to touch chest & return knees to front; slow motion and never stop movement.
#8: Skipping Rope Fast = spin as fast as you can with your feet close to the ground; do not jump high; skip on a soft surface.
#9: Dips Slow = back close to a picnic bench; thumbs pointing at each other; legs bent (easy) or straight out in front of you (hard); lower your body until your elbows bend to 90 degrees; slow motion and never stop up-down movement.
#10: Sit Ups Double Poling Slow = on back with knees bent; touch hands to grass shoulder width apart above head; slowly swing hands forward to touch chest to knees and to touch hands to bottom of feet; slow motion return and never stop up-down movement.
#11: Front Bridge Plank = weight on both elbows and toes; same as #2 above; chin up.
#12: Trunk Twist = laying on your back; arms outstretched 90 degrees to side for stability; slowly twist bent knees to each side to touch elbows (easy) OR slowly twist straight legs to each side to touch hands; slowly side to side.
Build a safe and secure pull up bar = 30" inches long and 1.5" to 2"round wooden dowling with two holes drilled through the ends so you can hang your bar safely with two very strong ropes to secure it to something stable in your home-basement ceiling or outside on a strong tree or outdoor beam, with long adjustable rope lengths, so that you can lower the bar to different heights off of the ground to build up your progression for chin ups: 3 feet off of the ground to do horizontal chin ups with your feet on a chair; 4 feet off of the ground to do angular chin ups; 4.5 feet to 5 feet off of the ground to do one leg squat assisted chin ups with one foot on the floor; 6 feet off of the ground to do one leg squat assisted chin ups with one foot on a chair; 7 feet off of the ground to do real chin ups with leg jump assisted push offs; 8 feet off of the ground to do real chin ups AND do hanging abdominal exercises.
#6: Right Bridge Plank = right elbow & same as Left #2 above.
#7: Hanging Abdominals Slow = hang on bar palms forward; start with knees 90 degrees in front of body and knees bent at 90 degrees; lift knees up to touch chest & return knees to front; slow motion and never stop movement.
#8: Skipping Rope Fast = spin as fast as you can with your feet close to the ground; do not jump high; skip on a soft surface.
#9: Dips Slow = back close to a picnic bench; thumbs pointing at each other; legs bent (easy) or straight out in front of you (hard); lower your body until your elbows bend to 90 degrees; slow motion and never stop up-down movement.
#10: Sit Ups Double Poling Slow = on back with knees bent; touch hands to grass shoulder width apart above head; slowly swing hands forward to touch chest to knees and to touch hands to bottom of feet; slow motion return and never stop up-down movement.
#11: Front Bridge Plank = weight on both elbows and toes; same as #2 above; chin up.
#12: Trunk Twist = laying on your back; arms outstretched 90 degrees to side for stability; slowly twist bent knees to each side to touch elbows (easy) OR slowly twist straight legs to each side to touch hands; slowly side to side.
Build a safe and secure pull up bar = 30" inches long and 1.5" to 2"round wooden dowling with two holes drilled through the ends so you can hang your bar safely with two very strong ropes to secure it to something stable in your home-basement ceiling or outside on a strong tree or outdoor beam, with long adjustable rope lengths, so that you can lower the bar to different heights off of the ground to build up your progression for chin ups: 3 feet off of the ground to do horizontal chin ups with your feet on a chair; 4 feet off of the ground to do angular chin ups; 4.5 feet to 5 feet off of the ground to do one leg squat assisted chin ups with one foot on the floor; 6 feet off of the ground to do one leg squat assisted chin ups with one foot on a chair; 7 feet off of the ground to do real chin ups with leg jump assisted push offs; 8 feet off of the ground to do real chin ups AND do hanging abdominal exercises.
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