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Core Strength Exercises


Skiing requires functional strength, stability, power, co-ordination and agility in all three planes of movement to protect the entire back against load torsion. 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.

Below are a selection of exercises that will augment the effectiveness of your normal strength workouts with exercises using an exercise ball and stretch bands.

These exercises were designed By Carl Petersen B.P.E.,B.Sc.(PT) MCPA, Martha Sirdevan B.Sc.(PT), Rick Celebrini Bsc. (PT) & Alex McKechnie (PT) MCSP, MCPA for their book "Fit to Ski".
Before You Start

Choosing the proper ball size is important. When you sit on the ball, knees should be bent to 90 degrees with your feet flat on the floor. The hips should be bent to almost 90 degrees but should be resting equal to or slightly higher than the height of your knees.

Choosing the proper stretch band strength is important. Visit a reputable Sports Training supply store to select the appropriate length and strength. Longer is always better as you can choke up or shorten it. Start with a lighter resistance than you think you need as the stretch band provides continuous resistance and is often more difficult than you think.

1. Dying Bug
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Do 2 x 10 per side.
2. Supine Bridge with ¼ twist
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Do 2 x 5 per side.
3. Wall Squats Ball & Band
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Do wall squats while squeezing a ball between knees and working mid back with a stretch band.

Repeat 2-3 x 10 -15 reps slowly.
4. Ball Squats Bands
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Place stretch bands around thighs to add resistance as you do the squats by driving hands up and forward. Light resistance is all that is needed.

Repeat 2-3 x 10 -15 reps slowly.
5. Hip Hikes Ball Pull A & B
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Start by holding a physio ball at above head height against the wall in a split squat position. Squeeze the ball lightly and pull down to chest height.At the same time flex the hip so your knee comes up and across at waist height.

Repeat 2-3 x 10-15.