When I joined a gym soon after completing physical therapy for a knee injury, one of the classes I liked was mat Pilates. Afterwards I started using the TRX with a personal trainer, and eventually bought a TRX for use at home. Recently my trainer had me try some Pilates-inspired exercises using the TRX. Haven't decided yet if I like the combination or not. Take a look at the videos and see what you think. Note that Pilates draws from dance, so doing exercises without shoes to allow toes to be pointed is standard.
TRX Pilates Integration
a short introduction that includes basic exercises demonstrated by seniors
Three Pilates - three exercises demonstrated by a strong TRX trainer
link below is for a webpage with video and text descriptions by a TRX trainer
Once the leaves start turning color in the mountains in September, it's a good time for North American skiers to start thinking about pre-season conditioning. Especially true for beginners or intermediates who want to up their game in the upcoming winter. For older advanced skiers, working on fitness during the off season can help prevent injuries on the slopes. Most trainers recommend spending at least six weeks, if not 8-12, building up leg strength, core strength, balance, and flexibility.
It can be daunting to think about a full workout. Why not start with a few exercises? Check out the video below created in Utah that covers three basic exercises that can help get key leg muscles ready for the slopes: jumping up/down steps, hamstring curls, squats.
To make the most of any exercise, make sure you are using the correct form. Even more important if you have any issues with knees or hips. The hamstring curl was one of the first exercises I did as part of knee rehab. For squats, where your knees go in relation to your toes is critical.
During lessons as an intermediate or advanced skier, I've had instructors talk about the importance of moving ankles. Ever hear that it's good to press against the boot tongue? Although it's not a requirement, having good dorsiflexion makes that easier to accomplish at the right time. But what is considered good? Turns out it's pretty easy to check dorsiflexion.
Here's a video introduction to a simple test of dorsiflexion that can easily be done at home:
Apparently, if you can have your leading toe about 4 inches from the edge of the wall (or couch) with your knee bent and touching with the heel on the ground then you're in good shape. Turns out that the guidelines for good and bad measurements don't change significantly with height. Less than two inches is poor whether you are 5 feet or 6 feet tall. More than five inches is excellent.
For a more complete set of tests, check out this blog entry about screening ankles that also includes exercises for increasing ankle mobility.
Besides passive and dynamic stretches, can also use foam rolling and self-massage to increase the flexibility of the muscles related to ankle flexion. There are short videos on the following website.
