FreeRide Biomechanics – Test Your Range

Biomechanics is a science that combines the study of biology and mechanics. It’s some seriously helpful stuff and, fortunately, you don’t need a PhD in biomedical engineering to benefit.

To understand biomechanics, all you need to do is perform a squat. We all have a different range of movement so some will be able to comfortably sink down until their butt is just above their heels and others not so much. 

This is biomechanics in action. (For those who need the science and a linguistic challenge, you’re combining hip, knee and lumbar flexion with ankle dorsiflexion.)

To understand biomechanics, all you need to do is perform a squat.

By understanding the range of movements required for FreeRide – and by improving our flexibility and strength through that range – we can enhance performance and reduce the likelihood of injury.

How do we achieve this? Through a series of simple range tests you can do at home to assess your FreeRide biomechanics and figure out which parts of your body may need some attention.

Understanding biomechanics can enhance performance and make things safer by reducing the likelihood of injury.

How does your range stack up?

Warming up and stretching on the mountain is important but training and preparation in the off-season to improve your range of movement will help your FreeRide technique

The Pressure Test

The pressure test measures the degree to which we can apply pressure to the base of our skis by “powering up” our boots. It tests ankle and calf flexibility.

Stand with your back to a wall with your feet parallel and shoulder-width apart. Mark your height against the wall. Now, keeping your back against the wall, slowly bend your knees and sink down until your heels just start to lift off the floor. Mark your height at this point. The distance between the two marks is your range of motion for this movement.

Keep your back flat to the wall, legs shoulder width apart, heels on the floor against the wall

When your heels lift mark the different height

How did you do?

• Less than 10cms: Your personal biomechanics may be impairing your FreeRide.
• Between 10 and 20cms: Access and Explore level riders should be able to comfortably exceed 10cms. Deep level riders will require a range in the high teens.
• More than 20cms: Sensei level FreeRide requires a range in excess of 20cm.

The Edge Test

The edge test measures the degree to which we can tilt our skis onto their edges. It’s a range of movement that is almost unique to skiing and not something we develop naturally so it’s well worth focussing on this to see fast performance gains.

Stand with your legs shoulder-width apart. Imagine you are standing in your planks and don’t allow the tips or tails to cross. Without allowing your body to tilt forward, reach down to the side and try to touch the outside of your knee. How far you can reach is your range of motion:

Stand with your legs shoulder width apart

Without allowing your body to tilt forward, reach down to the side and try to touch the outside of your knee

How did you do?

• Above the knee: If your fingers don’t make contact with your knee you’re missing out on lots of unused performance in your skis.
• On the knee:  This is the minimum range of movement to achieve Explore level performance.
• Below the knee: Sensei riders will be able to comfortably place their hand below the knee joint.

The Rotation Test

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 plankers that requires flexibility through the hips. Knee injuries commonly associated with skiing are often caused by a lack of hip flexibility. The knee — being a more delicate joint — becomes the point of failure when the hip reaches maximum rotation.

Adopt your ski stance — feet shoulder width apart, knees slightly bent. Now, keeping your heels on the ground, slowly walk your toes to your left, back to centre and then to the right. All the while keep your shoulders and torso facing forward.

How did you do?

• Under 70 degrees: Your lack of rotational flexibility is holding you back on your FreeRide journey and could be putting you at risk of injury
• Up to 90 degrees: You’re ready to rip it up all over the mountain
• Over 90 degrees: You may well be a freak of nature but it’s awesome!

The Balance Test

Sliding requires balance — lots of it! There’s plenty you can do to improve your balance but a good place to start is by seeing how long you can stand on one leg with your eyes closed. Test each leg in turn.

How did you do?

• Less than 10 seconds: Under 10 seconds and your balance is holding you back. The good news is that you can improve with practice.
• Between 10 and 20 seconds: Access and Explore riders will be able to comfortably exceed 10 seconds.
• Over 20 seconds: Anything over 20 seconds and you’re into Deep territory.
• Over 40 seconds: Sensei level balance will flow through to Sensei level FreeRide.

Use our range tests to check that your personal biomechanics are not getting in the way of your FreeRide aspirations or increasing your risk of injury. Think you’ve got some room for improvement? Check out our exercise programme developed with FreeRider and Team GB Olympic physio, Lizzie L.