Taking a few minutes for a pre-ski warm-up is well worth your time.
Workout by Jennifer LaBaw
When does your set officially start? Ball one, the pre-gates or your deepwater start? If improving your scores and avoiding injury sound appealing to you (of course they do), we need to rewind 20 minutes prior to you putting your foot in a binding to see where your set should have begun. With the hundreds of pounds of load you are sure to endure on your gate pullout alone, properly warming up is paramount to your success and longevity. The following are a series of movements designed to engage and properly warm all the muscle groups your next slalom ride will call upon, leaving you ready to rip the lake instead of your muscles.
1) Jump Tucks:
Get in a deep squat position. Explode powerfully up off both feet into a jump, tucking both knees toward your chest. Land softly in squat position for one rep. Complete 20 reps.
2) Static Hang:
Grip an overhead chin-up bar, a secured ski handle or any appropriate structure. Slowly remove feet from ground. Hold for 20-30 seconds.
3) Standing Windmill:
Stand with feet wider than shoulder-width, hands overhead. Keeping legs and arms straight, bend at hips with a flat back, moving your left hand toward your right foot. Return to start position and repeat on the other side for one rep. Complete 20 reps.
4) Prone Back Extensions:
Lie on your stomach with your body in a straight line. Lift your torso, bracing your elbows beneath your shoulders. Ensure your hips remain in contact with the floor. Hold for five seconds for one rep. Complete 10 reps.
Jennifer LaBaw, an NCSA-certified personal trainer, works with numerous professional and amateur athletes, including professional slalom skier Marcus Brown. To receive a personal program aimed at building and maintaining the perfect water-ski body, contact LaBaw at afitplace.com.