Posts Tagged ‘exercises’

Duane Godfrey: Dryland Toe Up Practice

Saturday, November 9th, 2013

As I glance at my workout area I philosophize on the strength and technique of barefoot skiing. Winter is coming so all that most skiers can do now is stay in shape or get in shape for the spring through strength and dryland training. The way I choose to workout is to emphasize core and plyometrics; Multi-tasking balance exercises lunge/leap/hop/jump ex’s.

Meanwhile there are sport specific exercises one can easily formulate…it’s not rocket science… just mimic, add resistance and visualize. I don’t really agree however that one can thoroughly train the toeup through dryland practice as it is hard to simulate being pulled up. I believe that the best way to aid the toeup  is to really work the movement through exploding up one legged squats and jumps. Also, though I don’t advocate the exaggerated rock and throw technique in the actual toeup, (watch the pros – they just stand up without theatrics) I like to end a hard workout with rollups. Just drop down, roll back and then explode up without pushing off your free hand. I like to do these as a 2 foot standup and then roll up on one holding the free leg as in the toe up.

Doing this, especially when tired, really forces timing, foot placement and forward movement transformed upward. It also provides understanding of how all the forces come together to effectively get up by pushing straight down at the right moment.  It is a great core and plyo exercise combined; see how many you can do in a row! As a bonus, roll up and jump. If you can do a whole bunch, strength will not be an issue when you accomplish this start in the spring.

Next blog…practicing the toeup on water.

By: Duane Godfrey