 Poster: A snowHead
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Professional Athletes always warm up before their competition, with a structured set of exercises designed to allow them to perform at their best. How many recreational skiers do the same? You should be. Not only will it help you avoid injury, it will allow you to ski your best, and experience the most fun possible during your day on the mountain.
The following article contains 3 detailed warm-up routines, for 3 distinct skier ability levels. Feel free to print off the routine that best fits your level of skiing, and take it with you to the slopes to use on a daily basis. Just click on the link below, then click on the small front page of the article to get a full size printable version. Enjoy.
Your Daily Warm-up Routine
This is the third in a series of articles I'm offering up for use on Snowheads this season. Access the first 2 through the links below.
The New Equipment Bug(27 Oct 10)
The Season Starter Program(6 Nov 10)
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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FastMan, Thanks for another useful article  I'll certainly make use of it next time I go skiing.
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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Shagging Flies seems a novel concept.
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You need to Login to know who's really who.
You need to Login to know who's really who.
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FastMan, Something a bit odd with your site today, in Chrome it wants to zoom the page to 10% and IE want to download a file. Also in IE there is a script error:
Webpage error details
Message: 'undefined' is null or not an object
Line: 46
Char: 575
Code: 0
URI: http://www.yourskicoach.com/YourSkiCoach/Scripts/iWebSite.js
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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there is some thought that you should at least elevate heart rate and get the blood pumping/muscles warm before stretching, what do you think?
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You'll need to Register first of course.
You'll need to Register first of course.
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tiffin, thanks for the heads up on Chrome. Yikes, it did the same thing for us here. We'll see if we can sort that out. Tried IE and firefox here, and seems to be working fine.
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| kitenski wrote: |
| there is some thought that you should at least elevate heart rate and get the blood pumping/muscles warm before stretching, what do you think? |
kitenski,there are various schools of thought in regards to stretching. Some say don't stretch at all until the muscles have been well warmed. Sort of goes with your idea of increasing the heart rate. Others say stretching before exercise does nothing to decrease the risk of injury. New research is being conducted continuously, and debate is sure to rage on, as old beliefs hold fast in the face of new information.
The routine I provide has 3 purposes.
1) Act as the activity that will actually warm the body and muscles, via the constant movement (dynamic) methodology.
2) To relax the muscles of any first run tension and jitters.
3) To limber the muscles and tendons, to prepare the body for the movements that skiing will demand.
Recent research suggests that the static stretching of yesteryear, where positions were held for a period of time, can actually do more harm than good, if done prior to the completion of the activity your participating in. Dynamic stretching warms and limbers at the same time. It's ideal in a sport that does not provide an easy opportunity to warm the muscles/body prior to limbering. Tough to jog in ski boots. The routine in my daily warm-up routines does both warming/limbering/relaxing, all at the same time.
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| Mosha Marc wrote: |
| Shagging Flies seems a novel concept. |
I do have to keep a handle on this language variance thing. 
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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if shagging fly balls doesnt make sense over here does getting up the arousal curve work over the pond ? 
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We did a warm up on my training day at HH the other week. We played games on the top of the slope and yes it physically warmed us all up, however, I did feel a little self conscious and don't know whether I would do similar by myself at the top of a slope. I know that FastMan's, routine extended as far as exercises on skis, but in terms of the body physically warming up muscles to be ready to do 'something', I must admit that I have always tended to think that by the time I have done loads of stairs to a ski room bobbed up and down bending an stretching helping kids with ski boots, lugged all the gear up loads of stairs, probably had to do a certain amount of skating skiing to get to a lift that I have no doubt stretched and warmed all those muscles that I probably need to without needing to do more
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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FastMan, oh and a scottish one for you ... over here we call inside tip lift / tail lift drill you do "dib dabs"
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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stewart woodward, I'm with you on that. Last week the 15 min uphill walk to the lifts was enough to get me warm.
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You know it makes sense.
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| Quote: |
Expresso & small glass of white wine (normally before 09.00)
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you forgot the ciggie! All accompanied with a haggard look, slumped on a bar stool.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Poster: A snowHead
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Folks, understand, that the term "warm-up" in this article refers to more than just warming the muscles. It more importantly refers to dialing in our balance and edging skills and awareness for the day ahead. The drills described do that. I do them everyday I hit the slopes, and encourage all my students to do the same. It makes a huge difference.
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Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
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FastMan, you'll be glad to hear that one of the courses I go on has everyone doing warm up excercises everyday before setting off - and a warm down at the end of the day. And I agree; it's very beneficial.
The only other person who had me warm up before skiing was Martin Bell (CLUNK! - sorry just dropped a name)
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Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
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You need to Login to know who's really who.
You need to Login to know who's really who.
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rob@rar, yogic hopping ski sect?
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Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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| anarchicsaltire wrote: |
| rob@rar, yogic hopping ski sect? |
Something like that. Worked wonders for my off-piste.
He did a great line in windmill warm-ups after lunch as well. The difference in skiing without and with a warm-up was huge.
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You'll need to Register first of course.
You'll need to Register first of course.
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Thanks for the articles, will be sure to give them a read
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Quick! Pass the lighter, this ones ready.
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You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
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FastMan, in noticed that the best skier i have ever skied with usually does a couple of falling leafs before setting off first thing (after a warm up) i asked him and he said it was so he could feel the snow...
i am a huge believer in a warm up routine when training or delivering lessons not only to get the body ready to ski but to get the head in the game and to be alert so that what you attempt to do is patterned into muscle memory. I tend to do one when free skiing just to loosen up and a brisk walk or skate is usually enough if i am freeskiing.
http://en.wikipedia.org/wiki/File:OriginalYerkesDodson.JPG for a typical arousal curve, the canadian race coaching courses are full of this kind of stuff and defo works.
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I find that an initial ten minutes of doing the various drills - especially the one-footed ones and falling leaves - do help a lot, first thing in the morning, if I'm in one of those nervous and tentative states which just sometimes happen.
And, of course, I do them all in time to music. 
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snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
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Taken on board.
I got the class warmed up and aroused by having them run around, jump, duck and roll over.
It was great fun...for me, because they didn't know I was only firing blanks.
Interesting Yerkes-Dobson arousal curve thingy. Long term memory, which we are presumably trying to deal with in ski teaching, is enhanced by levels of arousal\stress response. Excessive arousal hampers performance.
Sources of stress response can be
Novelty; I guess that's the 'new description of existing technique thing', or a new technique
Unpredictable; Possibly not applicable for skiing
Not controllable by the individual; Doesn't sound applicable, but maybe it is.
In the prescence of a social evaluative threat; Not sure what that means...
...Okay, just looked it up. Could maybe include being made to ski under observation from the whole class and getting feedback from them. Levels of stress and hence arousal vary depending on the personality of the individual and so it could hamper the performance of the more timid skiers and make them remember all the wrong things.
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And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
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FastMan, Cheers, I've passed the link on to a few people at work.
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| Quote: |
Excessive arousal hampers performance.
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In other words, if you're sh*t-scared, you don't do so good.  That's why people can ski fine in lessons and then fall apart if an unthinking partner/mate takes them onto unsuitable terrain - or the same terrain in nasty conditions.
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You know it makes sense.
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Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
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Poster: A snowHead
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pam_w
Yes, excessive fear is a block. SOme trepidation is normal for a new sensation, even for a return to skiingafter a summer off.
Below total fear there is excitment and exhilaration. I get to see this in the beginner's classes. The first run is a wedding dancer routine with arms flailing and quite often a sit back fall at the end, the second is more relaxed and the third is usually a decent schuss in a nice posture. accompanied by a look of satisfaction.
The same thing seems to apply throughout ski training. When my instructors class was told to do a snowplough glide we looked like a bunch of C3POs on skis. We were all scared of the teacher's comments so we froze up while trying to 'ski properly'.
When I'm doing the first ten minutes with drills I keep telling them, "don't worry, it's just a warm up, I'm not judging you" I am of course, but feedback comes in the lesson proper, the last thing I want is pupils thinking on their way down and getting 'analysis paralysis'.
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FAQ
