The Ski Blog

Why Yoga gives skiers an edge - and not just on the slopes!

It’s official David Beckham, Jennifer Aniston, Russell Brand, Ryan Gosling. Lady Gaga they are all doing it. And world famous ski racers…….do not pass a day without a practice. Lorraine Clissold explains the benefits of yoga and how it can help your skiing.

1) FLEXIBILITY

The obvious one -  and a major factor in injury prevention.

My experience is that most yoga students first come to class to work on their flexibility or strength. And that they feel the benefit of a regular practice very quickly.

As a recreational skier it is possible to reach a reasonable, or pretty accomplished, standard without being particular fit or flexible. And that is great if all is going well. But it is when you catch that edge or hit that bump that your flexibility, or lack of it, will make the difference. Most often it is the knee that takes the brunt of any mishap but the accident more often than not will be initiated at the hip.

Because modern life for most people involves moving on one plane, sitting, standing, or if you are lucky, walking, tightness or limited movement in the hip area is common. Moreover it is frequently accompanied by a degree of inflammation or lower back pain which makes movement uncomfortable and then exacerbates the problem.

In yoga we work with the whole body, usually starting by moving the spine and releasing any tensions there and then mobilising the joints before stretching the muscles and opening the hips.

Not only will a fit flexible body be able to weather an impact more easily than a tight fit one but it will be less likely to tense up when that impact take place. Which leads me on too…….

2) BREATH CONTROL

Where yoga becomes more than an exercise class

The breath is the only physiological process which is both consciously and subconsciously controlled. Thus it links the two parts of the mind. So the greater the awareness of the breath the more we are able to control thoughts and actions. Pretty useful in all areas of life - and the real bonus on a black run.

Yoga teaches awareness of the rhythms of the breath and also specific breathing techniques or ‘pranayama’. Rhythmic breathing leads to rhythmic skiing. It is usual in yoga to breath in to lengthen and out to release or twist. Perfect for linked turns. When the breath falters so does the body. So the ability to keep the breath steady will help a skier recover from a sticky patch.

And for the anxious types then there are pranayamas which will help calm the mind before hitting the slopes.  These can be a simple as taking deep breaths into the whole of the torso, focusing on a three part inhalation or exhalation.

3) PHYSICAL AWARENESS

Bringing the body back into balance

Yoga is a totally holistic practice which helps you become aware of imbalances or blockages. These might be causing pain or discomfort or simply preventing you from performing as well as you might. Many of us are very one sided which can make skiing a challenge if you hit that big mogul or patch of ice on your weak side.

In a good yoga class you will soon become aware of imbalances in your posture or the way you walk which might impact knees, hips back or shoulders. Many issues start with badly aligned feet. It fact it is amazing how many aches and pains can be reduced by mastering the Tadasana or Mountain pose which looks so simple - just standing still!

The psoas muscle which connects the your spine to the legs, can also cause alignment issues, along with back problems and other pelvic issues. It is a particularly difficult one to deal with too as a lot of the tension it holds can be subconscious. Hence a holistic practice like yoga has more chance of sorting it out than hours spent pumping iron at the gym.

And of course a yoga practice will include one legged postures, which, once your body is in alignment, will help improve your balance and therefore your chances of staying upright on the slopes.

4) MENTAL AWARENESS

Put your mind in your body

My yoga teacher always said ‘You don’t put your body into the pose - you put the pose into your body’

When you truly practice yoga your mind is in your body. The student who has perfect alignment but who is thinking about what he will have for dinner is not doing yoga. While the person who is struggling to touch their hip but is feeling what is holding him back and where his strengths and weakness are is on a journey.

Knowing how your mind and body work together, both where they do it well and where they need improvement, is a big leap forward in any training programme. And once you have mastered that you can begin ...

5) BREAKING HABITS

Come out of the grooves

Habits are not always bad (though some are better than others!). What they do, however, is to create grooves, our impulses find it very comfortable to run along them. Ever noticed how you tune in to the piece of music that you listen to often? It’s literally in the grooves.

Once we reach adult age we will undoubtedly have adopted a lifestyle which involves a large amount of repetition. Our minds and bodies are stuck in the grooves. Helpful, perhaps to get us to work on time, but not so great if trying to improve in a sport such as skiing.

Yoga breaks habits. We turn upside down; put our legs in the air; twist, turn and balance. Even more of a change for some, we slow down, we tune into our breath. And as we learn to break habits on the mat, we find it easier to break them in life. And on the slopes the difference between a good habit and bad could mean a more comfortable run, a safer descent, and less stress on the body so a longer day's skiing. 

6) BEING IN THE MOMENT

Any good athlete, and skiers are no exception, is totally in the moment. This is a skill that may be easier to perfect on the yoga mat than when racing down the slopes. And once mastered it will improve not only your ski technique but every aspect of your life.

A fellow yogi and long distance runner once told me her best performance always comes when her only thought was ‘I am running’. Not ‘am I running my best?’ ‘Or am I going to win?’ Simply running with her whole being. Any ski racer will tell you the same. 

This concept is closely related to the idea of putting your mind into your body but perhaps an easier one to take off the mat. It can also enhance your enjoyment of every second spent on the slopes.

7) LETTING GO

Put in the work and enjoy the journey

The most important lesson that yoga teaches is from the ancient yogic text the Bagada gita: ‘Do your best and let go of the outcome’. A difficult one to take on board, particularly for the more competitive in nature. But so transformative when adopted. Success is transitory and once achieved at best leads to the desire for more success; at worst it can lead to a hollow feeling of ‘what was all the fuss about’.

Whether your ambition is take the fall line with a series of linked parallel turns, or to bounce through the powder with abandon, put the work in and enjoy the journey. But if you find that instead of turning heads you are about to land on your bottom then let it go. You’ll fall more comfortably anyway.

 

Lorraine Clissold is a yoga teacher, Ayurvedic coach and partner at Yogandspice at Valley View, a small retreat centre near Whitby North Yorkshire, recently listed as one of the UK's best wellbeing holiday retreats in The Guardian. Find out more about Yoga and Spice Retreats in North Yorkshire

She is also the proud mother of Honor Clissold, GB Alpine ski racer. 

Ski Fit - It`s not Rocket Science.

Dave Murrie is developing a new BA degree in Snowsports Industry Operations and is also the author of the Amazon Kindle ebook `Ski Conditioning for Injury Prevention & Performance` - get it here ! Here he gives us the heads up on getting fit for skiing - and preventing injury. 

When an untrained person starts any exercise program, he or she gets fitter, almost no matter what the program is (as long as they do not get injured). Anyone can get out of breath, get muscles sore and get sweating with a bit of effort (and many people can make it fun). Anything done that's physically a bit more than what has been done previously constitutes a new stress and an adaptation will occur (positively if recovery is appropriate). Hence, all gym schedules initially work with varying degrees of efficiency. This is why everybody thinks their fitness programme works, why you find testimonials for every short term and generic programme, and everyone knows about getting fit.  Although all exercise has some effect, training actually produces a specific adaptation to the imposed demand.

Fit for what? It`s great to be `fit`, to feel fit, but snowsports involve using muscle patterns that are not common in everyday activity or fitness exercises. There are many components to fitness, including aerobic, anaerobic, speed, agility, strength, power, strength endurance, suppleness, balance and `core` stability but there is little hope of transfer of performance benefit from (fitness) activities that are not stressing the body in the demands of the sport. Even endurance and strength have multiple types. Alpine skiing and riding uses muscles and joints in ways that are not matched or well developed by generic fitness strategies and fitness cannot be stored (but it can be maintained).  The more motor control you have and the more skilful you are the less physical fitness you need for the same performance, especially less aerobic fitness.

Snowsports, especially at high performance, can put a great deal of stress on the knees and lumbar spine and their control in particular.  In fact the most common injury sites are the knee and lumbar spine.  Injuries or weaknesses, in the knee and lumbar spine are particularly debilitating to even normal everyday movement: your knees and spine are key joints for lifelong freedom of movement. Tendon and ligament injuries are long lasting problems too. Consider that ACL and back injuries are both serious and a ubiquitous problem in ski racers, snowboarders, skiers and ski instructors.  So give your movement machine an `MOT` in relation to the demands you are inflicting on it with your performance and performance aspirations.

Then bear in mind that knee and back problems can be significantly reduced by special, specific conditioning including regular practice of high quality dynamic, neuromuscular control activities. Moreover, the same (effective) resisted coordination practices for your joints are performance enhancing. Sports science and sports medicine (in particular applied biomechanics) can tell us a great deal about how to prepare and protect the weakest links, and control their movements to best performance effect. 

The nature of snowsports holidays and of skiers and boarders, regularly results in complaints of muscle stiffness and soreness, particularly with beginners or learners. Typically after the first morning on skis, muscles unused to such activity become stiff and sore; and the soreness can last a full week, which unfortunately, happens to be the length of the average ski holiday. Any unaccustomed exercise usually results in muscle soreness; calf and quadriceps muscle groups are particular areas that the nervous can find overused and the limited flex and stiffness of ski boots can exacerbate the problem. The key factor in the cause of muscle soreness is the level of specific exercise in relation to the performer`s fitness for the exercise, and it is avoidable (but not by your typical 6 weeks pre-season programme). Once you know the performance demands of your sport and your goals, you can evaluate your current status in relation to these demands. Then you can take into account your commitments, age, development, physique, past injuries, personality, motivation etc. and plan to progress by going beyond your comfort zone: What do you want? Where are you now? What could you do? And moreover, what intelligent training will you do…?

Do the most effective (& then efficient) training to support your objective(s), enjoy the process (and how it enriches your life). ‘Fit for purpose’ is dependent on the overlapping components of; skill (including techniques, coordination and balance), psychology, tactics, and the 4 broad physical aspects of strength, endurance, suppleness and speed (beware though of overemphasising the performance benefit of extra generic training for flexibility or speed of limb movements per se).

Snowsports do not produce the same demands on the body as swimming, running, tennis or even cycling for example. A power lifter’s fitness is not really relevant, nor a marathon runner`s. While all activity has an aerobic component (if only for recovery) and the body has a need for basic cardiovascular fitness for health and daily activity; most riding and skiing, even at altitude, places limited demand on your aerobic capacity. Similarly, if you have bad flexibility it can impair your movement potential, and make you feel old, but snowsports do not require high levels of flexibility per se. If your day job is sedentary or you spend a lot of time at home sitting, you probably do need to improve your aerobic fitness and your mobility but there is more to it than that. If you do not have a specific (asymmetric) deficiency then to benefit your on snow time it is not stretching, nor walking, or aerobics that is going to transfer a significant difference to your performance, safety or enjoyment.

Generally what produces fatigue in snowsports is your local muscular endurance and anaerobic limits. You are looking to create and control speed & direction, steering the equipment, effective riding (dynamic posture & balance), resistance to G forces and injury plus coping with nerves, altitude and cold. The demands are largely anaerobic, in multiple bursts over a lengthy period of time with good coordination, structural integrity, leg power and spinal isometric endurance. You use specific muscle groups in more intense ways, through different ranges and movement patterns and with more significant use of eccentric muscle contraction than found in everyday activity, and moreover in common fitness programmes. You slide for 30 seconds to a few minutes, take a short stop, set off again, have 5 times and more rest time on the lift before repeating the process for a couple of hours then take a break, and do it again, maybe all day, all week. Think decelerations, think rotation, think relatively short, repeated bursts on the stepper or running downhill; all with great postural control and alignment.

It`s not about how fit you are, but how you are fit that counts.

It`s not rocket science: 

You are far more complex, far more fragile and far more adaptable, than a rocket.

Dave Murrie. 

Dave Murrie is developing a new BA degree in Snowsports Industry Operations and is also the author of the Amazon Kindle ebook `Ski Conditioning for Injury Prevention & Performance` - get it here ! 

 

Top Tips to Prepare for your Ski Holiday

Whoa how did that happen? Suddenly we're approaching mid-October. Ski Shows, Halloween and winter are round the corner. It's the ideal time to start thinking about getting ready for skiing. Whether you're taking the plunge for the first time or an experienced skier, a little bit of preparation and planning will make everything go a lot smoother. 

1. Holidaying wth beginner kids? Get them some lessons. 

It's hard for intermediate/experienced adults to remember how unfamiliar and strange everything was the first time you clipped into bindings. Cumbersome boots and planks under your feet is something we obviously don't experience everyday. Factor in your age and if you're under 10 the weirdness element can be mutliplied by 10.

So what can you do to avoid a first day fall out - when you go to pick up the kids from ski school and find them in tears and vowing never to return?  If you can, get them some pre-season lessons. Snow domes, snow centres and artificial ski slopes all over the country offer beginner lessons aimed at children from as young as 3. This can make an enormous difference to how successful the ski experience will be in resort - and will often allow your children to improve quicker once they're on real snow.

The UK Snozones for example, based in Milton Keynes and Castleford, offer the SnoAcademy for kids from the age of 3. It consists of weekend sessions and the emphasis is on fun and play whilst developing new skills. The Snow Centre in Hemel also offers group lessons for juniors (from age 4) and during school holiday periods, 2 day courses - you can book now for the upcoming half term week.

Whilst it may seem like an unecessary expense think of it as an investment. By the time you get them into resort and onto snow they'll know the deal and will be excited and raring to go, rather than scared!

 2. Physical Preparation.

Ok so you say it every year about this time - I must get fitter for skiing. But somehow, with the pressure of work, family, social life, the best intentions get forgotten. Then suddenly you're at altitude and trying to negotiate something steep and you wish you'd taken the time to do just a bit more. Make this the year that you do something about it! Just stepping up your regular fitness routine by about 10-20% will pay dividends in a month or two - so by the time you're on the slopes you'll feel the benefit.

Just googling "exercises for skiing" will give you a great range of resources and tips. Start easy and adapt exercise to your level. It's never too late to start.

3. Do Some Research.

So you may have already booked your holiday or are looking around to see what's available. The main thing is to choose a holiday which meets your expectations. if you're a seasoned skier you'll have a good idea of what to expect and what you want. If you're not (or even if you are), spend the time and make a list of what's important to you. Do you need a short transfer? Some airports can be 3 hours or more away from mountain ranges. Do you want chocolate box charm? Do you want a lively resort with lots of apres ski?  Do you want a good swimming pool, gym, ice rink, bowling alley? Are you looking to  tour the local area - what are the roads like for driving? Is there public transport? What's your budget - do you want the best of the best, or cheap and cheerful? In your accommodation is wifi essential? how about a hot tub or sauna?

If you're organising the holiday, whether for a large group,  family or just you and one other, it's a good idea to set the guidelines so that nobody is disappointed. If you haven't found your holiday yet then you could try The Solutions Room - that's where you can ask all your questions and see what offers/answers/solutions come back.

4. Learn about Snow Conditions

If you're an experienced skier/snowboarder chances are that you will at some point be skiing off-piste. Modern skis make it much easier for relatively inexperienced skiers to try the powder - and snowboarders have been doing it for years. So if you are going to do that it makes sense to learn more about the environment. During the autumn Henry's Avalanche Talk runs regular sessions in partnership with Ellis Brigham and the Ski Club of GB. 90% of avalanches are triggered by the victim, and in many cases the situation could have been avoided with a bit more knowledge. The HAT Autumn Tour kicks off in Manchester on November 29th. If you're an off-piste regular you owe it yourself and your ski/snowboard buddies to go along.

 Will you be jumping for joy on your next ski trip?

Prime Time Skiing - why learning to ski can be done at any age!

It's great to start skiing at an early age - and as families head to the slopes for the February half term weeks, it's clear that a lot of parents recognise that.

However just because you didn't start young doesn't mean that you can't learn later in life. Don't let preconceptions about what you should or shouldn't be doing at a certain age stop you enjoying yourself - that's what we believe - and if you want to learn to ski in your 40's, 50's, 60's or later who's to stop you except yourself?

So with that in mind we asked Lynne Stainbrook, independent ski instructor based in France's Grand Massif, for his thought's on "senior skiing".

We're never too mature to increase our level of physical activity...

"It’s our prime time. We’re still very much alive and eager to ski, enjoying the mountains, the moment and ourselves. We have achieved significant success in business and our family lives. As we get older we understand our capabilities and limitations and set our own personal realistic goals. We don’t measure our personal worth by speed of descent, hang back recoveries or number of vertical metres logged. We appreciate the joy of blending gravity, snow condition, weather, equipment, physical condition and emotions.

We’re never too mature to increase our level of physical activity and quality of life. I personally recommend skiing as a lifetime activity to improve and maintain our quality of life."

Health benefits...

"Winter activities build coordination, strength and fitness while participating in a fun sport in fresh mountain air. There is always great camaraderie with like minded friends with whom we can make that special connection, on and off the piste.

If you are looking for the motivation to start skiing again, or just ski for the first time, let me help you count the reasons.

1. Physical activity has multiple beneficial effects on the heart and blood vessels.
2. Increased circulation transports antioxidants and nutrients to joints, muscles and bones, reducing stiffness, aches and pains.
3. Enhanced circulation builds a more robust immune system, increasing heart muscle mass and elasticity. The upside is fewer colds and flu, less heart disease, cancer, stroke, diabetes and lower back problems.
4. Skiing is an exercise you can do at and through an advanced age, especially if you suffer from nagging health problems.
5. When you ski, your body releases endorphins that make you feel good, relieving stress, giving you a natural energy boost. Each day you will be able to add a few extra runs, giving you better focus and coordination, both physically and mentally.

Skiing can do all the following: improve your overall fitness, create a positive emotional state, lower stress levels, reduce pain, increase flexibility and help you sleep soundly

So seniors; get active, ski for life, recreation and everyday better health. Get out of the armchair and onto the chairlift."

So whether you're 6 or 60, learning to ski is great activity to get into and with so many benefits what's not to like!

If you're a non-skiing "senior" who is eager to learn or refresh your skills, take a look at Lynne's ski clinics. With over 40 years of experience he can produce a programme specifically tailored to your needs and objectives. You might not want to be the fastest down the mountain but you could certainly develop the skills and confidence to enjoy it, whatever your age!

For more information on Lynne Stainbrook and his ski philosophy, and to book a clinic, take a look at: www.flaineskiclinic.com

Top Tips from the Ski Gurus - Preparing for your Ski Holiday

It's already the beginning of October. Summer stuff is safely being stored away and anticipation for the winter is building. The first snow has already fallen in the Alps and many high altitude glacier resorts are now opening. Within a few weeks the ski shows will have rolled into the UK's major cities and rolled out again. It's hard not to love this time of year if you're a skier or boarder!

Many of you may be taking your first 2010-2011 ski holiday in a matter of weeks, and many more will be watching weather reports, looking out for availability and planning when to take your ski and snowboard trips.

We thought it would be a good idea to ask our Ski Gurus what kind of wintersports preparation people could be doing right now.

Q: What type of physical preparation should people be doing?

Roddy Willis, Alpine Mojo:
If you are leading an active life and doing regular exercise (3-4 one hour sessions a week) and you are not planning on heading to the Olympics next winter then you you should be fit enough for your holiday skiing. However if you are expecting to perform like an Olympian on your next ski holiday but have a training regime consisting of ‘two pints of lager and a packet of crisps PLEASE’… then you should look to start your pre ski fitness program 6 – 8 weeks minimum before heading out to the mountains.

You could head to your local gym and treat yourself to a personal trainer for a couple of hours, he or she will help you with a personally designed fitness program leading up to your holiday.

Simon Halliwell, All Mountain Performance:
Running is great as an aerobic exerciser. Cycling is also good. Do some hills with interval training too if you can. Even regular brisk walking is something you can do which costs nothing.

If you're not already exercising regularly then improving your aerobic fitness is a start - a session or two with a trainer would help you set realistic goals for yourself and give you something to work towards.

If you can get to the gym it'd be good to work the quads, ham-strings and glutes in particular, and to strengthen up the knee joints too. If you don't know what you're doing though always seek advice from a professional.

Q: What about beginners – do they need to be doing something in particular?

Roddy, AM:
Beginners need no real specific fitness skills – if you have sat in an office chair for the last 51 weeks then it might be a good idea to do some exercise before heading out to the mountains! Maybe start with walking or cycling for 30 minutes everyday for 4-6 weeks before your trip.

It is amazing how many people new to skiing turn up at their 1^st lesson, having arrived late in the resort the night before and then headed out for a few too many glasses of the finest local brew, a little out of shape, and then expect their bodies to perform! Yes it is very tempting and fun to start the après ski party before the skiing has even started but it is not the best way to start your love affair with skiing! And it will be a love affair!

Simon, AMP:
I often think this is more important to be fit than higher level skiers as you end up straining to get the skis to do what you want them to do.

Without some muscle tone before, you could be aching for some time afterwards.

 

Q: What about balance exercises? Will this be useful for ski preparation? Eg using a fit ball, wobble board, cool board?

Roddy, AM:
Swiss balls to all that you might say!

But ultimately skiing and snowboarding are about balancing on a small amount of metal edge whilst travelling at speed over unpredictable terrain.

So all off snow exercise that increases your ability to balance are great and will help your technique on and off the piste!

Q: Does core strength come into the equation?

Simon, AMP:
Very important. A lot of people don't even know this exists. Core strength means that the small "hidden" muscles are also strong, which means they will better be able to support the bigger muscle groups in thighs, calves, buttocks etc. A chain is only as strong as its weakest link, so if there is a big imbalance between muscles the weaker ones will suffer.

Pilates and Yoga are good for this! Getting good instruction in Pilates or Yoga means you can practice easily at home. These kinds of activities will also improve flexibility.

Q: What about stretching - post workout stuff? Is this important?

Roddy, AM:
When we exercise we use our muscles – muscles work by contracting (shortening). If you spend the day using muscles you are constantly asking them to get shorter and at the end of the day they will tell you that they are shorter! However without stretching, your muscles will decide to stay short because you asked them to do that didn’t you!

So at the end of the day take control of your muscles and stretch them out and let them relax they deserve a rest!

Simon, AMP:
Stretching is super important.

I try to warm up again when I get home after skiing in order to do some stretching every night to avoid injuries. Don't stretch muscles cold - they need to be warm, so if you've spent the last 2 hours on apres ski a swift walk back to your chalet could help getting them warm again.

 

Food for thought! The important thing to remember is that skiing and snowboarding are physical activities performed at altitude. It's going to pose some physical challenges to your body if it's not used to it. You don't have to have tri-athlete fitness, but if your's is a sedentary lifestyle getting out and getting moving will increase your enjoyment and you'll certainly feel better for it!

Use a different type of wood to build your chalet

Mental performance coaching for skiers

It is interesting that when reading various ski instructor and sports coaching manuals how much is written about technique and how little is written about mental state. For instance one ski manual I know of has 200 odd pages on technique, ski exercises and drills etc. and just one page on mental preparation. It is great to have a solid understanding of ski and sport technique, but what is really interesting is how little effort is focused on the mental aspect of teaching and coaching skiing or in fact any sport. This is even more interesting when you actually get out on the mountain and start teaching and coaching the public to ski. How many times do you here the classic ski instructor line ‘don’t be scared’? If skiing was just about the 200 odd pages of technique and nothing else why is your friendly ski instructor telling you not to be scared? Or how many times have you heard one of your athletes say ‘I can’t do that’? Or some other limiting decision they are choosing to vocalise, maybe to protect or prevent them from achieving their full potential.

So, now you get out your handy instructors manual and refer to the one page on mental preparation and all is solved?! Or maybe all isn’t solved?

So what is the solution?

One approached is to carry on as normal and hope everything works out fine!

There is a problem with this approach: To carry on as normal will produce the same results as nothing has changed. Your input as a coach to the coaching equations is the same, so the result will be the same, as the client or athlete in front of you is processing this same information with the same brain which will come to the same conclusion. And around you go in the same circle again, probably leading to a frustrated instructor or coach and maybe a disappointed client. Not really that successful.

Maybe a better approach would be that the instructor or coach has been trained both in ski / sports technique and mental coaching and is able to help the client facilitate real change and achieve their goals.

http://www.alpinemojo.co.uk/  offers performance snow sports coaching with a difference.

The Coolboard Workout - part 5

So this is the fifth and final part of our Coolboard series. This part gives you the final 3 exercises for your Coolboard routine. You can view the whole workout by visiting our Snow Fitness page.

The winter season is well underway and by now many people have already had their first snow fix. Clearly with the current economic gloom there may not be much cash around so making sure that you're fit and tuned up for the snow is more important than ever, and then you can get the most from that hard earned lift pass!

Plus having your own Coolboard means you can fit in a few exercises when it suits you. If you haven't got your Coolboard yet then head over to www.coolboard.co.uk to check out the options. Exercises have been devised by Adam Powell of Powell Fitness.

Coolboard Crunches:
Place the Coolboard on the floor and put the ball under one side like the Tilt Squats.
From here sit yourself down at the bottom of the Coolboard then lean back onto it.
This is your start position with your knees bent and feet on the floor, look to get a 90 degree angle at your knees. From here contract your abdominal muscles and either crunch or sit up. Return to the start position and repeat.

Again look for a maximum of 20 reps and 3 sets.

Advanced Option:
To make this exercise harder assume the start position then slowly lean and push the deck so it is of the floor and balancing on the ball. From here start your crunches and sit ups and to make it even more advanced straighten one leg and lift it off the floor.

 

Coolboard Rocker:

Place the CoolBoard on the floor with the ball beneath it.
Get your hands on the board and grip each side. Take one foot out behind you then the other as though you were going to do a press up.

This exercise is quite advanced so even holding this position for 30 seconds can be advanced for some people.

Now you just start to push one hand/side down towards the floor and pull the other up towards you. Keep you abs switched on and don’t let your lower back arch or have your bum up in the air to much!  This will stress your back.

Repeat this either for reps or a period of time e.g. 30 seconds.

Advanced Option:

As well as pushing one side down towards the floor you can roll the Coolboard to one side then repeat towards the other side so the board is making a figure of eight movement. Be careful of grazing your knuckles on the floor! Again repeat for reps of a period of time. Personally I prefer to run this for a certain amount of time.

Coolboard Dips:
Place the CoolBoard on the floor with the ball beneath it.
Sit on top of the Coolboard with your hands gripping the ends in a similar position to the Rocker. From here take your feet away from you so your knees are approximately at 70 degrees.

Now transfer your weight into your arms and slowly lift your bum off and forward of the Coolboard. Next you slowly lower down until your bum is just off the floor and you back is around 1 or 2 inches away from the edge of the Coolboard.

Push up focusing on using the back of your arms (triceps). Don’t let your legs take over. You will be surprised how much they assist this exercise.

Aim to do a max of 20 reps and 3 sets.

Advanced Option:
To increase the difficulty of this exercise straighten your legs. This means your legs cannot assist and places a lot more emphasis on the triceps. Trust me you will feel the difference. And for more advanced options try with one foot of the floor!

If you would like to know more about CoolBoard, click here, http://www.coolboard.co.uk, and if you would like to arrange a training session with Adam, call 07917 765372 or visit http://www.powellfitness.co.uk . Adam can train you in person at home or at his Fitness Studio if you’re local, or arrange a long distance training program.

The Coolboard Workout - part 4

Here are two more exercises in our Coolboard workout series. In total we will be bringing you eleven exercises to practise on your Coolboard to give you a good all body routine.

If you haven't got your Coolboard yet then head over to www.coolboard.co.uk to check out the options. Exercises have been devised by Adam Powell of Powell Fitness.

Coolboard Burpees:

Place the Coolboard on the floor without the ball beneath it.
Standing on top of the Coolboard jump back and down into a press up position with your hands on the grip tape section of the Coolboard and feet behind you on the floor. From this position stand up with your arms to the ceiling and aim to get your feet onto the Coolboard.

As with previous exercises precision and technique is important. Aim to repeat for maximum of 20 reps and 3 sets or look to do as many as you can for a set period of time e.g. 60 seconds.

 

Advanced Option:

As soon as your feet land on the Coolboard instead of standing up you jump up high as you can, land into squat then repeat the burpees action.

Coolboard Foot Tap Squats

Place the Coolboard on the floor without the ball underneath.
Take the ball in your hands do a squat and twist the ball down towards one foot. Touch the ball down onto one foot or as far as you can go with good form and technique. Ensure you don’t let your knees twist to allow you to touch the ball to your foot. Return to the start position then repeat on the other side.

You might find one side easier than the other but that is common and will improve with practice. Aim to do a maximum of 20 reps and 3 sets.

Advanced Option:

You can do this with the ball under the CoolBoard. Rather than holding the ball in your hands just keep your hands together and slowly repeat the action. It will be alot harder to get all the way down and touch your feet so go as far as you feel comfortable.

If you would like to know more about CoolBoard, click here, http://www.coolboard.co.uk, and if you would like to arrange a training session with Adam, call 07917 765372 or visit http://www.powellfitness.co.uk . Adam can train you in person at home or at his Fitness Studio if you’re local, or arrange a long distance training program.

Get fit for the snow - Coolboard exercises part 3

So how's it going with that fitness routine?

New Year is usually the time when people start thinking about their waistlines and fitness. It's the time when diet and fitness books fly off the shelves as everyone wants to lose the extra pounds gained over Christmas. This year, with most of us being credit crunched, gym memberships could be one of those "luxuries" to fall by the wayside - so the Coolboard can be a great home fitness tool. Take a look at some of the Coolboard benefits, and you'll see that when used correctly it can be far more than a simple balance tool.

Ok so here's the next set of exercises in the Coolboard snow fitness programme. Exercises have been devised by Adam Powell of Powell Fitness.

4. Single leg balance. (Ski specific):
Turn the board length ways and place your foot in the centre of the Coolboard. Do this exercise next to a solid object you can hold yourself up with e.g. wall, staircase etc.

If the Coolboard is under your left foot slowly transfer your weight into your left leg and lift your right foot off the floor. Just staying on the Coolboard for a short period of time will fatigue your leg and try to work up to doing it without holding onto an object or stabilising yourself against the wall.

Aim for increasing your time holding the balance.

   

 

Advanced option: Single leg balance progressing to squats. This exercise is very advanced so take care and go slow!

5. Board hop over:
Turn the Coolboard lengthways and place it on the floor without the ball. Stand to one side of the Coolboard with your feet together. Now bend your knees into a half squat position then jump up and over the Coolboard landing in the same position on the other side.

Make sure when you land you flex your knees to soak up the impact and to protect your knees and back.

The key to this exercise is to be precise on landing, spring up using your calves staying on your toes and keep your knees flexed slightly at all times and keep your feet together, imagine someone has wrapped tape around your legs.

Aim for a smooth transition over the Coolboard and come straight back so no stopping at each side. Progression can be either reps or time. 

If you would like to know more about CoolBoard, click here, http://www.coolboard.co.uk, and if you would like to arrange a training session with Adam, call 07917 765372 or visit http://www.powellfitness.co.uk . Adam can train you in person at home or at his Fitness Studio if you’re local, or arrange a long distance training program.

Get fit for the snow - Coolboard exercises part 2

So with Christmas over and 2009 underway it's time to get serious about that fitness programme. Remember way back in 2008 we told you about the Coolboard? Well it's a great piece of kit for skiers and snowboarders, plus it's fun, it's portable and just a few minutes a day can help improve your balance skills, core strength and get those muscles fired up for the slopes. Part 1 of the Coolboard programme gave you the basic standing balance exercise and tilt squats. Part 2 shows you lunges and calf raises. Exercises have been devised by Adam Powell of Powell Fitness.

Lunges: The Lunge is a great exercise that works all of the muscles in the legs and hips and will benefit both skiers and snowboarders. Set up is the same as the Tilt Squats.

Place one foot in the middle of the Coolboard and the other behind you. Make sure that both feet are pointing forwards.

Keep your weight evenly between heel and toe, keep your shoulders level looking forward all the time. Focus on dropping your back knee straight down. Your front knee will automatically bend and check that it doesn’t track over your toe line.

Your back heel should be off the floor when doing the lunge.

Remember the lower you go the greater the effort required, keep your core muscles fired up and ensure good form for every repetition.

Aim for a maximum of 20 reps each leg and 3 sets. Progression is from 1 set of 10 reps upwards. Also look to do pulses and holds at various angles looking to increase your time each session.

Advanced option: The dynamic lunge is where you jump and switch legs before landing. This requires 100% commitment and good co-ordination. It will also get your heart racing. Aim for a period of time rather than reps eg. 30 seconds, 60 seconds, hardcore is 2 minutes plus.

  

 

Calf Raises: The calf raise helps strengthen the lower leg whilst working on the stabiliser muscles around the ankle. Even though ski and snowboard boots are very supportive it is still important to train the whole leg and not just focus on the thigh muscles. Set up is the same as the Tilt Squats.

Place both feet on the Coolboard with your heels just touching the floor. If your balance isn’t great you can do this exercise near a wall or table so you can help steady yourself.

Keeping your legs straight and keeping your knees straight lift your heels up and imagine you are trying to pull your heels towards your calf muscles.
Aim for a maximum of 20 reps and 3 sets. Progression is from 1 set of 10 reps upwards. Also look to do pulses to add variety.

Advanced option Single leg calf raise places more emphasis on one leg. Tuck your foot behind the heel of one leg and focus on raising up and down on just one leg. This really loads up the muscles of the lower leg and into the stabiliser muscles around the ankle and really taxes your balance. You should find you will tire a lot sooner.

If you would like to know more about CoolBoard, click here, http://www.coolboard.co.uk, and if you would like to arrange a training session with Adam, call 07917 765372 or visit http://www.powellfitness.co.uk . Adam can train you in person at home or at his Fitness Studio if you’re local, or arrange a long distance training program.