When it comes to working out, I love mixing it up. Everything from spin class, beach runs and mountain biking to standup paddling and surfing… if you read my blog you know I love to surf! I love a good sweat session. However, when it comes to warming up — the routine remains the same.
Over the years I’ve been continually asked if I have a warm-up routine before I ski. The answer is yes! I am a firm believer that a proper warm-up is essential. It not only helps prevent injury, it gets your muscles fully primed for optimal performance. Which is exactly what we want, right?
My warm-up consists of a series of mobility exercises that help increase range of motion and correct limitations. Poor mobility means you’re leaving power and strength on the dock…which usually leads to bad form and inefficiency, ultimately leading to injury!
As an athlete preparation is key. It doesn’t matter if I am practicing in my backyard or competing in a pro event, my warm up routine remains the same. This allows my mind to let go and focus on the task at hand. By focusing my attention I am not wondering what exercise I should do or second guessing myself once I’m out on the water.
Remember… every "body" is different. Over the years I have simplified my routine and found that this is what works for me. Please feel free to modify this warm-up to one that best fits you. Do your warm-up before you ski, workout, or anytime you have a few minutes and want to put your body through a full range of motion and feel awesome after.
If you have any more questions about my warm-up or of the exercises feel free to email me at firstname.lastname@example.org
Lets get to it...
Start off by doing 5 to 10 minutes of cardio. ( run, jump rope, bike)
Side shuffles - keeping toes forward and hips low shuffle side to side. Do 2 sets of 10 alternating directions.
Cross overs - shuffle side to side criss crossing your legs. Do 2 sets of 10 alternating directions.
Roll it out - This is when I check in and see how my body feels. If something is tight I will spend a few minutes rolling that area out.
These next two exercise are great for slalom skiers and anyone that sits at a desk for any length of time!
Elbow touches - Begin by lying on your right side. Bend both of your legs to 90 degrees. Place bottom arm on hip bone. Press firmly on your hip so when you rotate forward your hips do not move. Place your left fingertips behind ear. Slowly rotate towards the ground until your elbow touches. Repeat 5 times. Then switch sides.
Windmill - Begin by lying on your side. Bend both of your legs to 90 degrees. Place bottom arm on hip bone. Press firmly on your hip so when you windmill your hips do not move and rotate. (first picture) Extend your top arm and slowly drag your fingers on the floor up and over your head (second picture) until your hand reaches over to the other side. Make sure your eyes follow your hand. Ideal is to keep your hand on the floor during the whole exercise. Once you windmill all the way to your butt go back in the direction you came from. Repeat 5 times.
Bird Dogs - Start on all fours. Slowly extend your right leg behind you while reaching your left arm forward (first picture). Keep your hips and shoulders square. Hold for five seconds. Then slowly round back and touch left elbow to right knee ( second picture) return to the starting position and do the move on the opposite side. Complete 5 on each side.
Bicycles - Lie on your back with fingertips behind ears, legs in the air, and knees pulled toward chest. Engage your core by contracting as you lift your shoulder blades off the ground. Straighten your left leg at a 45-degree angle and rotate your upper body to the right, bringing the left elbow toward the right knee ( first picture). Switch sides by straightening your right leg, bending your left leg, and bringing the right elbow to the left knee. Alternate sides in a pedaling motion. Complete 2 sets of 12 - 20 reps.