FreeRide BiomechanicsBiomechanics is the science of how your body moves. From popping to dropping, pivoting to edging, as FreeRiders we should be well-acquainted with dynamic movement. That’s why it’s important to condition your body for the hill, so check out these off-piste ski training exercises to improve your movement skill set.
Not sure where to start? Check out our range tests to assess where you are and where you need to get to.
Understanding biomechanics can enhance performance and make things safer by reducing the likelihood of injury.
We change the degree of pressure we apply to the base of our skis by “powering up” our boots. We do this by progressively forcing our shin into the front of the boot. Biomechanically, this requires strength and flexibility in our ankles and calves.
1. Upper Calf Stretches
Stand facing a wall, with your feet together and your hands flat against the wall. Both your feet should be facing forwards with your heels on the ground and your knees straight. You should feel a stretch to the leg at the back, in the calf muscles (known as the gastrocnemius).
2. Lower Calf Stretches
Stand facing a wall, place one leg in front of you and your hands flat against the wall. Keeping both heels on the ground and your front knee bent, push your front knee forward towards the wall to feel a stretch in the lower back part of the leg, bottom of the calf muscle (known as the soleus).
3. Squats
Squats build strength and balance into your routine. For FreeRiders, it’s important to keep your feet parallel when performing squats. Imagine you’re standing in your planks and don’t allow the tips or the tails to cross. Muscle memory being what it is, if you turn your toes out your body will get used to this and you will end up crossing your tails when absorbing the bumps in a mogul field.
4. Downward Facing Dog
To perform a good dog you should keep your back straight and distribute your weight equally between your hands and feet. To start with you may need to bend your knees a bit but as you progress try walking your feet towards your hands and back again to lengthen the stretch in your calf.
Biomechanics also have an effect on the degree to which we are able to tilt our skis onto their edges. Be more edgy and you’ll quickly see gains in your FreeRide performance.
5. Side Bends
Standing with feet shoulder-width apart, slowly lean side to side aiming to crunch your lowest rib onto your hip.
6. Lateral Lunges
Standing with your feet together, step to your side twice shoulder width and bend your knee. Your leg that stayed behind should straighten. Return to the start position. Great for lower body strength and balance.
7. Seated Gate Pose
Another great yoga pose for FreeRiders. Begin by sitting on the floor with your legs outstretched. Bend your right leg and place your heel next to your right buttock, the top of your foot should be in contact with the floor. Your thighs should be 90 degrees apart, with the right thigh pointing outwards. Extend your left arm above your head, twist through the torso to the right, place your left hand to rest on your right knee and gaze over your right shoulder. Keeping your abdomen and chest turned to the right, lower your left shoulder towards the inside of your left knee. Raise your right arm overhead and take hold of your left foot. Gradually rotate your body throughout the stretch and turn your gaze under your upper right arm. Return to sitting and repeat on the opposite side.
Our ability to rotate our planks across the fall line while keeping the torso and shoulders facing down the hill is a critical biomechanical movement for skiers.
8. Standing Internal Rotation
Stand with good upright posture against a wall with your feet facing forward. Flatten your back against the wall. Now rotate your right leg inwards. You can hold the position or perform a series of reps. Repeat for the left leg.
9. Standing External Rotation
Stand with good upright posture against a wall with your feet facing forward. Flatten your back against the wall. Next, rotate your right leg outwards. As before, you can hold the position or perform a series of reps. Repeat for the left leg.
10. Gate Openers
Gate openers look pretty silly but are a win-win for plankers. Not only will they improve mobility and range of motion in your hips but they will also improve your balance and stability. Stand up straight and raise one knee in front of you until your thigh is parallel to the ground. Now turn your leg outwards. You should feel a stretch in your groin and inner thigh.
11. Gate Swing Squats
Once you’ve perfected the Gate Opener, the Gate Swing Squat will add strength and endurance to your mobility, balance and range of motion. Start standing up with your feet close together. Jump your feet out to a wide squat position, toes pointing out at a slight angle. Make sure you drop your hips as low as you can, resting your hands on top of your quads if need be. Next, jump back to the starting position or, for extra style points, to a crossed leg position.
Sliding requires balance — lots of it — but it’s something that often gets overlooked in our workout routines. Spend a few minutes each day improving your balance and this will quickly (and easily) flow through to performance gains in your FreeRide.
There are plenty of ways to work on your balance, here are some exercises to get you started.
12. Tiptoe Walking
Walking on tiptoes, ideally in bare feet, is a great balance exercise that also strengthens the muscles and ligaments in the foot, ankle and leg. Walk backwards as well as forwards to maximise the benefits.
13. Tandem Or Tightrope Walking
You don’t actually need a tightrope for this one but it’s an excellent balance and coordination exercise. Be sure that the heel of the walking foot is placed so that it is just touching the toes of the static foot. As with tiptoe walking, try backwards as well as forwards.
14. Tree Pose Progressing To Eagle Pose
These yoga poses have you balancing on one leg while contorting your upper body into weird shapes so they are great for developing balance and stability. Be sure to alternate the standing leg.
Getting into the habit of including these off-piste ski training exercises into your daily routine and periodically checking on your progress using the range tests will ensure that your personal biomechanics are not getting in the way of your FreeRide aspirations. They’ll also significantly reduce your risk of injury and see you riding first lift to last lift on your next mountain adventure.
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