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Hitting the slopes? Better 'plyo' first

9:11 AM, Feb 6, 2014   |    comments
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KUSA - So you're nice and comfy in that fleece jacket and pants at Vail, Copper or Winter Park. But that doesn't mean you're warmed up and ready to ski or snowboard.

On 9NEWS 7 a.m. Danielle and Bridgette Ward of Inward Fitness shared some warm-up reps they say can help cut down on the chance of an ACL or MCL injury.

They say getting your body warm, sharpening up your reactions and getting yourself ready for random balance shifts is key. The best way to make sure you don't get stiff and sore is by gently moving your joints through their full range of motion before you get out there.

Alternating Single Leg Squat (alternate free leg in front and back of body - Bulgarian/Pistol)

Start by standing upright with your feet about hip width. Extend your right leg out in front of you. In a controlled manner, lower yourself through your left leg by shifting your weight into your heel, bending your knee and moving your hips back at the same time.

Continue to lower yourself down as low as possible then return to standing. Next, without putting both feet down, move your right leg behind you. Again, in a controlled manner, lower yourself through your left leg by shifting your weight into your heel, bending your knee and moving your hips back at the same time.

Continue to lower yourself down as low as possible then return to standing. Now repeat on the other leg.

DB Rockets

Hold a pair of light dumbbells. Standing with your feet hip width apart, lower yourself into a partial squat position. With your arms hanging straight down and holding onto the dumbbells, swing the dumbbells in front of you and behind you.

Each time the dumbbells go in front of you, do a mini or pulse squat. When the dumbbells go behind you, do another mini or pulse squat. Repeat.

Side bridge leg raise/leg kick

Lie down on your side, propped up on your forearm/elbow and your legs straight. Raise your hips up and hold yourself up. Next, raise your top leg up and down while keeping your hips up and holding yourself stable. Then, while holding the same position, raise and hold your top leg up then kick or swing your leg in front and behind you.

Repeat on the other side. You can also add an arm swing in the opposite of your leg swing. BOSU split squat/switch lunge
Standing with each foot on top of a BOSU, bend both knees, lowering yourself down. As you stand back up, you're going to jump off of the BOSU's, switch the placement of your
legs and feet, then land back on the BOSU's.

Upon landing, bend both knees and lower yourself down. Continue to repeat this maintaining good balance.

Plyo's: Jump Squats, Deceleration Jumps, Depth Jumps, Cone Moguls (4 directions)

Jump Squat - standing with your feet about shoulder width apart, lower yourself into a squat by slightly hinging at your hips and bending your knees so that the tops of your thighs are parallel to the ground. Immediately jump up by extending your hips and knees and jump completely off the ground.

As soon as you land, repeat the squat and then jump again.

Deceleration Jump - Jump forward off of both feet then land very softly and quietly absorbing the impact of the jump through your legs.

Depth Jumps - While standing on top of a plyometric box, step off and absorb the impact by bending your knees and hips just as the deceleration jump. Once this is learned and performed properly, you may add a jump after the landing. You may jump
straight up or onto another box.

Cone Moguls - Stand to the right of a 6-12" cone. Jump over the cone, landing on the left side of the cone. Jump back to the right. Try to repeat the jumps over the cone as quickly as possible.

(KUSA-TV © 2014 Multimedia Holdings Corporation)

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