By Liam Fitzpatrick - Alpine Sports Injury Clinic

Pre-Season Training Phase 1     Pre-Season Training Phase 3

Phase 2 is becoming more specific to skiing and boarding. It is working on your core stability, which is the main reason behind injury and physical dysfunction. Too many people hit the slopes without preparing their body.

Exercise 1

Abdominal Bridging on Swiss Ball

(Can be done on the floor).

• Lying on the ground, place your feet on the swiss ball about at about hip width.
• When you are confident you have balance, lift your buttocks off the ground to aim for a straight line between your shoulders and ankles (see picture).
• Gain confidence in your balance in this position and hold.
• To advance this exercise, if you have the stability, carefully raise one foot three to four inches off the ball. Slowly return your foot to the ball.

Abdominal Bridging on Swiss Ball

	Abdominal Bridging on Swiss Ball
Beginner Intermediate Advanced
Sets/Repititions 4 x 10 seconds 3 x 30 seconds Lift leg 10 x each side
Times/Week 3 3-4 3-4

Note: If you have neck problems, do not attempt this exercise and contact the Alpine Sports Injury Clinic for further advice and an individualised program. Be careful if you have low back problems.

Exercise 2

Torso Twists on Swiss Ball

• Lie on Swiss Ball, supporting your neck and between your shoulder blades.
• Place palms together and raise your arms to 90 degrees to your torso.
• Once balanced, and keeping your feet shoulder width apart, roll with control to your right. So you are pointing at an object to the side of you.
• Repeat this on the left side, remain in control and try to rotate through you spine, not your shoulders.

Torso Twists on Swiss Ball

	Torso Twists on Swiss Ball
Beginer Intermediate Advanced
Sets/Repititions 5-7 each side 10-12 each side 20 each side
Times/Week 3 3-4 3-4

Note: If you have back problems do not attempt this exercise and contact the Alpine Sports Injury Clinic for further advice and an individualised program. Be careful if you have knee problems.

Exercise 3

Trunk Extensions on Swiss Ball

(Can be done on the floor).

This exercise is great for low back strength and stability, which is so important, particularly in the afternoon of skiing and boarding.

Note: People with pre-existing back complaints should seek further advice at the Alpine Sports Injury Clinic  prior to performing this drill.

• Support your feet against a wall if needed for stability.
• Lie over the ball and cross your arms over your chest.
• Using your low back muscles (not your neck) raise your torso off the ball to achieve a straight body. Do not hyperextend your back.
• Return slowly to the starting position, and repeat.

Try to perform this drill without supporting your feet on the wall. It is much harder, but great for your core stability. You can’t ski or board to your potential if your core is not active. Contact the Alpine Sports Injury Clinic for more information.

Trunk Extensions on Swiss Ball

	Trunk Extensions on Swiss Ball
Beginner Intermediate Advanced
Sets/Repititions 2 x 8 3 x 8 3 x 15-17
Times/Week 3-4 3-4 3-4

Note: If you have back or neck problems do not attempt this exercise and contact the Alpine Sports Injury Clinic for further advice and an individualised program.

Pre-Season Training Phase 1     Pre-Season Training Phase 3

For further information or a personalised program and Musculoskeletal Performance Screening contact Liam at the Alpine Sports Injury Clinic.