Are You Ready to Shred (Part 2)

As we discussed last week, one of the most common deficits we see in the clinic with our outdoor athletes is lack of strength and stability in deeper ranges of the squat and subsequently with deceleration when it comes to skiing and snowboarding. We recommended 3 different strengthening exercises to help improve this skill, which you can find and catch up HERE!

Strengthening exercises aren’t the only intervention we use to achieve an improved strong and stable deep knee position. We also use plyometrics, or jumping movements, to hone in and develop control over these deeper ranges. This in turn creates better neuromuscular control in this position and better carry over into deceleration and making our way down the mountain.

Here’s 4 of our favorite plyometric exercises to help develop better control and ownership of a deep knee position for deceleration and carving down the mountain:

1) Depth Jumps

The initial part of the depth jump creates momentum, facilitating a deeper landing position on the deceleration portion of the movement. From there, we have to use strength and power to get ourselves out of the hole so to say and redirect the force upwards into an acceleration phase. The direct correlation to changing direction and absorbing force on the mountain couldn’t be more clear. Key to success here is starting with a reasonable box height and building up tolerance!

2) Alternating Split Jumps

When it comes to carving down a mountain, we have a reciprocal or alternating pattern. Moving side to side or edge to edge, we have to be able to control absorption on both legs. This is where our alternating split jumps come into play. Switching from side to side, we control the momentum and deceleration on each leg, challenging our trunk and stability in a split position. Ownership over this exercise will not only make you a better skier or boarder but move more athletically overall.

3) Deep Tier Squat Jumps

You want better strength in the bottom of the squat, hang out in the bottom of the squat! This exercise forces you to control the end of the range, staying in the bottom 25% of the movement. Not only will this create stability within the joint at these ranges of movement but will also be a sneaky little quad burner!

4) Mid Tier Squat Jumps

Similar to our deep tier squat jumps, we emphasize landing deeper in the knees but the difference is we jump to 50-60% squat height. In doing so, we have to control a bigger range of motion and replicates a more traditional change of direction force curve when scaling down a mountain on skis or a snowboard.

The temperatures have officially dropped in Denver and that means rope drops are not far away for our favorite mountains. As we get closer to ski and board season, keep these in mind for your lifting and programming. Training a deeper squat and knee position not only promotes healthy and strong knees for skiing and snowboarding, but might just be the difference maker for you this year in regards to capacity and longevity.

If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link below to schedule a consultation call to discuss how we can help you.