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Fit to Ski - Connect the Core 1
3'D Upper & Lower Core Training | |
Article extracted from the book 'Fit to Ski'
By Carl Petersen B.P.E.,B.Sc.(PT) MCPA, Martha Sirdevan B.Sc.(PT), Rick Celebrini Bsc. (PT) & Alex McKechnie (PT) MCSP, MCPA
| | Connect your upper and lower core with these exciting, functional, sport specific and fun exercises.
Augmenting your normal strength workouts with exercises using a physio ball and stretch bands will help get and keep you Fit to Ski in three dimensions. These exercises are versatile, practical, transportable and affordable and strengthen the upper and lower core (trunk) muscles in all directions of motion. | | |
Planes - click on picture to enlarge
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Torsion - click on picture to enlarge
[Photo: McKechnie & Celebrini, 2000] | | | | Skiing requires functional strength, stability, power, co-ordination and agility in all three planes of movement to protect the entire back against load torsion and shear. Connect the upper and lower core with 3'dimensional training using numerous joints and groups of muscles passing through multiple planes of motion. This type of training will improve stability of the hips, trunk and shoulder girdle and give you more dynamic strength to perform.
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| What is the Upper & Lower Core? | The upper & lower core muscles are those that attach in groups and functional slings from the hips through the pelvis and torso to the shoulder girdle. They help to provide a stable platform for the extremities to work off of and protect your entire back and pelvis against injury during activity.
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| Benefits of Connect the Core: 3-D Ball & Band Training |  improve posture
improve muscle strength and endurance
improve athletic performance
improve joint and muscle position sense (kinesthetic awareness)
improve stability in a hip extended position
improve ability to dissociate upper and lower extremities
improve dynamic balance
improve movement efficiency
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| Ball Precautions |  avoid placing ball near heat or in direct sunlight
avoid sharp objects and jewellery
start gradually and get a feel for the ball before progressing
physical check-up for individuals new to exercise
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| Stretch Band Precautions | avoid placing stretch bands near heat or in direct sunlight
avoid sharp objects and jewellery
avoid sharp objects and jewellery
start gradually and get a feel for the resistance of the stretch band before progressing or increasing the tension
regularly inspect stretch band for wear and tear and replace as appropriate
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