Upping range of motion and poppiness

[ezav]

Ive been stiff as a board for most of my life and didnt realize how much it was holding me back in skiing til i started stretching regularly. My stretching routine now mostly targets the hammies/calves/groin before my standard leg day routine but i still feel like i could be doing more in the offseason to up my range of motion. Im also fairly heavy footed and want to change that to up my swap game. Ive been seeing generic shit online that address both of these issues but im hoping to put together a routine thats oriented towards skiing. What have you guys been doing to improve your flexibility and get quicker on your feet?

 

[asparagus]

Not really a routine but it isn’t ideal to do static stretches before working out/playing sports. Instead, warm up with dynamic stretches and do your static stretches after exercising. You’ll also feel less tight the next day.

 

[Kretzschmar]

I could go all day about this topic because I've been keying in on being better about it as I get older.

Like the homie above me, don't statically stretch before or during your workout. Plenty of research to suggest it's detrimental to power output. I never trained when I was skiing park to be able to do swaps better ect but I would say agility work, box jumps, really anything that is explosive power would probably be helpful with that goal. I realize that's "generic shit" but that's all I have for you there?‍ I would suggest looking through [tag=147716]@SkierPT[/tag]'s news channel and see if any of those more ski specific articles help.

As for flexibility, I would highly suggest that you do some of them with weight. This creates strength in those ranges of motion that can be very beneficial for being able to move out of those positions if you find yourself there (depending on the stretch) but also flexibility without strength is kind of useless. A good example of one that I do almost every time I go to the gym is this one and this too. Hope some of this helps ya ?

 

[Dilldoes]

Yoga

 

[sindreplassen]

you gotta be stiff and pissed my guy

 

[mobadis]

Wormwood, NAC, black seed oil, oregano oil. It’s amazing what the body can do once you clear all the mycelium out of the joints.

 

[TRVP_ANGEL]

I could go all day about this topic because I've been keying in on being better about it as I get older.

Like the homie above me, don't statically stretch before or during your workout. Plenty of research to suggest it's detrimental to power output. I never trained when I was skiing park to be able to do swaps better ect but I would say agility work, box jumps, really anything that is explosive power would probably be helpful with that goal. I realize that's "generic shit" but that's all I have for you there?‍ I would suggest looking through [tag=147716]@SkierPT[/tag] 's news channel and see if any of those more ski specific articles help.

As for flexibility, I would highly suggest that you do some of them with weight. This creates strength in those ranges of motion that can be very beneficial for being able to move out of those positions if you find yourself there (depending on the stretch) but also flexibility without strength is kind of useless. A good example of one that I do almost every time I go to the gym is this one and this too. Hope some of this helps ya ?

Didnt read. Do crossfit ???

 

[thankagaper]

slacklining, skateboarding, trampolines always keep me dialed, as mentioned age is the ultimate enemy... and proper stretching and training becomes more important than anything.

 

[IsaacNW82]

I don't personally agree that age is the enemy *that* much, I feel better in my mid 20's than I did when I was 16. But for pop, I'd recommend box jumps, depth jumps and normal heavy weight squats. Proper form is crucial for those last two. I'd say trampoline is a less direct but way more fun way to get pop too.

Kinda related tangent but training for explosive strength (plyometrics) was first pioneered by the soviet union during the cold war, who took a very scientific approach to fitness with exceptional results. The US first took notice when all the soviet athletes were doing depth jumps instead of static stretches before absolutely dominating us in sports

 

[thankagaper]

^ let me know how doubles go, in your 30's....

centrum silver....lol, glucosamine/msm , fish oil , CBD.... oh no! here comes the mods to delete !!!!

 

[SkierPT]

Thanks for the tag. Static stretching has its purpose. It’s not “bad. Probably better to complete after working out to avoid any loss of power output that can occur with long sustained stretches.

Mobility work is different than stretching. Mobility exercises aim target the joints (spine, hips, knees, ankles) to improve range of motion. A drill like the hip 90/90 drill is great example.

Not to nerd out too much but mobility that “sticks” more comes from resistance training after mobility work, but resistance training through a full range of motion. So few squats or lunges for example for the hips.

Hope this helps. Check out my IG @SkiingPhysicalTherapy

 

[casual]

Bro you’re literally in the prime of your life, lol. When people say age is the enemy, they don’t mean 25. I’m 39 and I’m busted, bro.

I don't personally agree that age is the enemy *that* much, I feel better in my mid 20's than I did when I was 16. But for pop, I'd recommend box jumps, depth jumps and normal heavy weight squats. Proper form is crucial for those last two. I'd say trampoline is a less direct but way more fun way to get pop too.

Kinda related tangent but training for explosive strength (plyometrics) was first pioneered by the soviet union during the cold war, who took a very scientific approach to fitness with exceptional results. The US first took notice when all the soviet athletes were doing depth jumps instead of static stretches before absolutely dominating us in sports

 

[K-Dot.]

Another vote for yoga.

 

[IsaacNW82]

Bro you’re literally in the prime of your life, lol. When people say age is the enemy, they don’t mean 25. I’m 39 and I’m busted, bro.

You'd be surprised how often my mid-20's friends complain about feeling old to me. Like no shit you don't feel as good anymore, you just drink beer all off season and don't exercise until there's snow again

**This post was edited on Jul 25th 2022 at 11:03:54am

 

[Trifes]

heavy weights for explosive power, stretching, skating does wonders for foot agility and stability. also running and learning a good technique there will help

edit: and isometric excercices that use full range of your muscles, not the classic bulky gym excercices. you want be athletic and not a bodybuilder

**This post was edited on Jul 30th 2022 at 3:20:49am

 

[ASAPCarter]

You'd be surprised how often my mid-20's friends complain about feeling old to me. Like no shit you don't feel as good anymore, you just drink beer all off season and don't exercise until there's snow again

**This post was edited on Jul 25th 2022 at 11:03:54am

 

[jca]

heavy weights for explosive power, stretching, skating does wonders for foot agility and stability. also running and learning a good technique there will help

edit: and isometric excercices that use full range of your muscles, not the classic bulky gym excercices. you want be athletic and not a bodybuilder

**This post was edited on Jul 30th 2022 at 3:20:49am

Agreed except for the last part. Being regularly active helps a ton if you aren't already, each different activity helps with something different. Even just adding 20 minutes of mobility and core in the morning will help you for the rest of your life.

Isometric exercises definitely have their place, but they just aren't the best form of training for skiing if that's all you're going to do. Iso exercises are static so they don't teach as good of muscle memory for when your different body parts are separately moving through their ranges of motion.

For muscle bulk It's not so much the particular exercise but your total programming that will have different effects on your muscles. As long as you're doing a well-rounded routine that is focused on mobility, strength, and explosiveness, I wouldn't worry about turning into a bodybuilder.

As far as pure strength goes, nothing beats the classic four lifts (squat, deadlift, bench press, overhead press).

If you're doing each of those lifts every week in a good strength working zone (heavy enough to only be able to do 5 reps), with warmup, accessory, and mobility movements you'll progress quickly. I also add one explosive exercise per day rotating through: box jump, distance jump, power clean, snatch, sprint intervals, and ball slams.

I like to use the 5x5 program or the 5/3/1 with accessory exercises focused on single legged and core movements if I'm focussing on strength (summer/fall). In the winter I do more yoga and mobility work than strength training, but still a bit to keep my broken body working.

TLDR: go to a PT for an assessment and they will give you some areas to work on, then see them 3 months later for a reassessment to see what changes could be made.

 

[ezav]

Can anyone recommed core exercises for overall strength and mobility? Especially those catered towards skiing

 

[SendyMcSendyface]

just jerk off and smoke more weed