tag:blogger.com,1999:blog-27163410743196442362011-04-21T12:17:20.686-07:00Basic exercises for ski conditioning to strengthen the core, lower body and promote balance.Pattyhttp://www.blogger.com/profile/05802309827931738594noreply@blogger.comBlogger21100tag:blogger.com,1999:blog-2716341074319644236.post-57005987486870208322009-03-28T11:30:00.000-07:002009-03-28T11:33:39.692-07:00Music is coming soon to Patty's water aerobics class. Let me know what music you like or would recommend.<br />Swimmingly,<br />Patty<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2716341074319644236-5700598748687020832?l=pattycoach.blogspot.com' alt='' /></div>Pattyhttp://www.blogger.com/profile/05802309827931738594noreply@blogger.com0tag:blogger.com,1999:blog-2716341074319644236.post-30339852945188562732009-01-07T21:55:00.000-08:002009-01-07T22:31:05.643-08:00<ul> <br /><li>Warm up on a step or eliptical machine, or walk or take stairs for 5 minutes every other day.</li> <br /><li>Squats and lunges are the basics. Execute slowly to maximize strength gains.</li> <br /><li>All moves should begin slow and controlled.</li> <br /><li>Single leg squats promote balance, strength, and proprioception.</li> <br /><li>Slow, walking cross-over lunges will recruit additional supporting muscle groups to protect the knee. Don't exceed a 90 degree angle of the knee above/over the toes.</li> <br /><li></li> <br /><li>Training on an unstable surface will assist you in balance and strength training (lower body) for skiing </li> <br /><li>Progress to executing all exercises on a mat or disc (unstable surface).</li> <br /><li>Strenghten the muscles around the knee, core and upper body : Simulate ski movements side to side, front and back, side stepping, etc.</li> <br /><li>The surface doesn't need to be expensive (Bosu) or fancy. You can work with a piece of foam, or disk--anything soft. Ross and TJ Max usually have a thick mat or disc under $12.</li> <br /><li>Start on the left side of the surface and slowly side step 2 steps on to the disc and then off the right side.</li> <br /><li>Return from the right</li> <br /><li>Practice a clock. Start with both feet on top and lunge Rt foot forward to 12, 1, 2, 3 etc to 6. Repeat on Lt. Practice repeaters up to 4 in one direction, on each side.</li> <br /><li>Get creative and simulate other ski moves either <em><strong>from</strong> </em>( on top) or<strong> <em>to</em></strong> (approaching) the disk or foam.</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/2716341074319644236-3033985294518856273?l=pattycoach.blogspot.com' alt='' /></div>Pattyhttp://www.blogger.com/profile/05802309827931738594noreply@blogger.com0