Posts Tagged ‘boats’

Off season, off the water training… Get in better ski shape!!!

Thursday, March 8th, 2012

If you are serious about barefoot water skiing or any other sport that is relatively seasonal then you will need to think about what you are going to be doing in the ‘off season’. Unless you live in Florida or some tropical climate then it will be hard to train on the water when the lakes are frozen or it is bitterly cold and raining all the time……… I.E. England 😉
You don’t need to be a member of a gym and have to drive miles to get some basic work out in. Barefoot water skiing is a lot of core work and balance so working this out will make a big difference when you come to start skiing again.
Some basic things you can buy for your home are a chin up bar, swiss ball (big blow up ball), bosu ball circular top with half a blow up ball underneath and some basic weights. Using these simple things you can get a decent work out at home and can stow all of this stuff in a corner somewhere out of the way so that the wife doesn’t moan at you.
Here are a few simple exercises that you can try at home…

Stand upright on the Bosu ball holding some weights by your side. Try to keep your feet as flat as possible and your back as straight as you can and slowly squat down.

Position at the top of a squat

Bottom of the squat

Drop the weights and stand on one leg, lift the leg in the air in front of you (like a toe hold) and then keeping your core tight and foot flat slowly move in to a back toe hold position. Keep doing this until your standing leg is fatigued (you will start shaking).

One leg balance

Continuing the one leg balance exercise


Another balance exercise is to, again standing on one leg, reach your leg in the air off to the side and arms up in the air. Once stable, reach the leg across and behind your body and brings your arms in the opposite direction. It is important to keep your stomach muscles tight and engaged to get the full benefits from this exercise.

Balance

Balance

The last couple of exercises on the bosu ball are using some dum bells. Engage your core, have a slight bend in your knees and complete slow bicep curls, shoulder press’s, side and front arm lifts to work your shoulders.

Biceps on the bosu

Shoulder press on Bosu

Shoulder press on Bosu

Setting up for front arm lifts

Front arm lift

Setting up for side lifts on bosu ball

Side arm lifts on Bosu

Setting up a chin up bar in your house is easy and is a good way of working your shoulders, biceps, and back….. all good for footing. You can do chip ups with your palms facing back, forward, arms narrow and arms wide. This will work slight different muscle groups and then you can lift your legs up in front of your hips for an abb workout at the same time.

Setting up for a chin up

Top of chin up

For abdominal exercises you can sit on the swiss ball with your legs together and do some front and side crunches. This will work your middle and upper abs. To work your lower abs you can lay in your push up position with your feet on the ball and roll your legs to your chest and butt up in the air. You can also sit on an upturned boss ball, sit slightly back with your legs outstretched and then bring your legs in to your chest.

Straight abb crunch. Upper and middle abbs.

Straight abb crunch. Upper and middle abbs.

Set up for lower abbs

lower abbs

Lower abbs on Bosu

Lower abbs on Bosu

Side to side abbs on Bosu

All of these exercises will give you a little head start in to the on season but you need to be engaging your core muscles and concentrating on good technique.

Enjoy!!

Written by David Small

Small’z

Barefooting in Rolling Prairie

Sunday, July 3rd, 2011

Before the Footapalooza figure 8 tourney Thor Thordarson decided to book and organize a clinic day with some local footers.  We skied on a private site with lots of trees for wind protection and the lily pads limited the backwash.  It’s a perfect site for a barefooter.

The morning of the clinic was a little chilly but once lunchtime rolled around the sun was shining and the conditions were still fantastic for footing.

The barefoot clinic organizer Thor Thordarson is already a solid skier.  Thor has the basics down pat, the main goal for the day was to work towards back wakes.  We worked on cut outs.  Cut outs are a great exercise to do in order to learn to position of the back wake cross.

Andy Scupham is a teacher, well this summer he took part in the Keith St. Onge Barefoot Ski School.  What a great summer school class, right? Andy was a great student he listened well and accomplished his very first backwards one foot one hand! Next step is toe holds!

Seventeen year old Aaron Tanis footed with the crew all day.  Aaron learned a lot of barefooting tricks in a short period of time, we are impressed.  In the morning set Aaron completed his front one foots on barefoot trainers and in the afternoon he got up backwards for the FIRST TIME! Yay!

After taking a year off of skiing Mike Blackwell got back into it at lightening speed!  Before Mike arrived he could do a deepwater start and barefoot straight.  After a full day of skiing Mike had completed some tumble turns, front one foot on his feet, and he started the process of getting up backwards barefooting.  Sucessful day! Look how fast he progressed from shoe skis on the boom to the 5ft rope!

Jack Hollingsworth worked his frontward barefooting form.  Look how good his barefoot position became!

Brynn Hollingsworth braved the cold and skied the morning sets.  Brynn has barefooted before, but today we worked on making her front deepwater start a little smoother! Check her out!  We are putting the invite out to you and all the ladies out there to join us at Women’s Week down in Winter Haven, Florida this year!

A special thank you to Chris McWaters for allowing us to use your boat for the clinic.  we appreciate it!  Thank you Thor for organizing the clinic, it was great and everyone learned something, which is the main goal!  Keep footin’!

By Keith St. Onge and Lauren Lindeman

Mind Over Matter in the Boat

Tuesday, March 29th, 2011

It’s March 29th and here at the World Barefoot Center we had a very inspirational day out on the water.  We were running two full boats, which were full of complete beginners as well as some of the top skiers in the world.

In the morning, we had a young skier, Kailey Koehler (14 years old), who had been battling her toe up on the long line as well as her turns on the shoe skis.  She went out and tried her toe up without some of her usual equipment that usually helps her and couldn’t accomplish it successfully.

Kailey climbed in the boat and had a chat with David Small about what was going wrong and how most of it was simply due to lack of confidence and commitment.  She changed her attitude, went straight back out, and nailed the very next toe up behind the boat with ease.

On her following sets, she worked on surface turns, where she has a problem with crushing and falling away on a lot of her turns.  Again, she changed her attitude before she went out there, and after doing some visualization and dry land training, she completed her turns with conviction and skied the best she ever had.  Good job Kailey!!!

By: David Small