Train The Way You Play: Mimic the Movement
Sport Yoga is a functional fitness program that replicates the unique demands of a particular sport. When I am creating a workout I break down movement patterns into steps, identify the weakest link and target the primary movement. When we train, we are TRAINING THE MOVEMENT!
Key Components of Snow Sports:
Skiing and snowboarding require a high level of stability, mobility and strength to stay in control. Endurance and stamina are also key components, as fatigue can make even the most advanced athletes messy. Ability to adapt quickly and efficiently to being thrown off balance.
Crescent Lunge to Warrior III:
Build balance, Strength and Endurance Simultaneously with this burst!
I've learned some of the best things from old football coaches. I once had shin splints and no matter what I did, I could not cure them. One day while at BSU, I was talking about how painful they were and how nothing I did was working. The old football coach was walking by and he piped in, "You need to walk backwards. That's what we always did." So, that day I went to the track and walked 1/4 of each lap backwards. And when I walked to my car, I tried to take 15 steps backward for every 100 forward. And when I went up and downstairs, I tried to take one way backwards. And IT WORKED! Within 3 days, I no longer had shin splints so bad that I could not walk. Within a week, they were completely gone, with no residual pain.
When pre-season rolls around, I can't tell you how many times I hear "Yoga lady, please help me, I have shin splints. What can I do?". My prescription: During warm-up runs, run 1/4 of the loop backwards. For every 100 steps you take forward, take 15 backward. Of course, many will look at me like I'm crazy. But crazily, the ones who do it are cured! I have other arrows in my quiver as well, Crescent Lunge to Tip-toe for starters, but walking backwards is my go to cure.
Walking backwards gives you a chance to work out the opposing muscles in your legs and calves, and a chance to give your hamstrings and glutes a break as they do the majority of the work during walking and running.
Every time you use the stairs, walk them backwards, up and down. Not only does it help with injury, it does so much for your sense of balance. I have a ski client who walks stairs backwards all the time. He swears by it and says it cures his back ache.
I often see kids drinking gatorade and when asked why they drink that crap, am told "the doctor said I needed to hydrate and drink more electrolytes." I don't like gatorade as it is filled with artificial flavors and colors, and vitamins created in a lab. I am always searching for a healthy alternative and thanks to the admin at CompleteHealthandHappiness.com, I have found it!
Ingredients:1/2 cup fresh orange juice
1/4 cup fresh lemon juice
2 cups of water or raw coconut water
2 tbsp organic raw honey or organic maple syrup
1/8 tsp Himalayan Pink salt or Celtic sea salt
Instructions: Mix ingredients together until salt and sweet are completely dissolved, and store in the fridge when you’re not enjoying it! Drink during illness, during and after sports, or any other time electrolytes need to be replenished.
Health benefits of these ingredients:
Sea Salt– Salt plays an important role of balancing the stress hormones during exercise. Salt reduces adrenaline levels and supports overall metabolic health. Use Pink Himalayan Salt because it normally has a good amount of trace minerals present.
Citrus– Citrus fruits are rich in electrolytes and lemons have the most of any of them. Rich in vitamin C, citrus fruits also help to maintain the immune system and are great remedies for many cold and flu symptoms.
Raw Honey or Maple Syrup– Raw honey has natural enzymes and minerals. The easily digestible sugars are great to keep energy high during exercise and honey is also a known natural antibiotic and great at soothing coughs and sore throats.
Coconut Water– It will give instant energy and balance electrolyte level in our body.