Posts Tagged ‘falls’

Sam Meredith: World Barefoot Center Visit Oct/Nov 2015

Monday, November 30th, 2015

This year my trip to WBC was for 3 main reasons; to ski, go on Smallz stag and to be there for Tabbs & Smallz Wedding Day. Before I arrived at the WBC I set myself a couple of targets for my trip. I wanted to successfully complete back toe holds on my feet and to also get more comfortable skiing backwards. I had a quiet summer season skiing in the UK, so this was only the third time to be back on the water this year.

The first week was a really tough week which consisted of a lot of slaps and face-plants, mainly trying to ride one foots backwards. Every time I lifted my one foot up especially on the reverse, I would get defensive and start to dive away by pushing on my toes. Two of the most important things I learnt during the first week which helped me the most was to SLOW everything down and to push straight down on my standing foot rather than ploughing through the water and pushing out. After a few failed attempts I relaxed, slowed everything down and the one foots became so much easier and less painful. I even managed to ride a few passes without falling.

After three full days of skiing I was ready for a break as my body was not ski fit. One thing I learnt is you can’t really get ski fit in a gym, nothing can prepare your body on the water more then simply skiing a lot. Before the boys headed off for the weekend stag break, a group of us at the school all went out for a night ski. I have always wanted to night ski, it was a wicked night.
samben

samben2

 

After Las Vegas I couldn’t wait to get back on the water! With my main goal still in mind, I was on a mission to complete a few back toe holds before I went back to the UK. After the 3 day stag break I started getting much more comfortable skiing backwards. I even surprised myself by successfully completing backwards slalom both on the shoe skis and on my feet for the first time. Doing backwards longline and mixing it up with slalom helped me a lot. On one of my last mornings when I was out with Dave Small he had me doing a pass of back ones and back toe holds on my feet. I was concentrating on not diving away and keeping flat on my foot and I managed to do two or three back toes. It felt AWESOME! The last few days I worked on my slalom and jump. The whole trip and the training made me think about how much I need to start training more in the UK.

– By Sam Meredith

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

South Carolina Barefoot Clinic with David Small

Sunday, July 31st, 2011

I had a few days come open in my Summer schedule so I got in touch with Ron Meekes to see if he would want me to come back down to his place for a couple of days.  He asked around and filled the spots within the day so we booked the flight and headed on down.

A few of the crew plus a random guy from the bank that we picked up.... we made his year :)

Ron had the Southern regional championships down on Lake David in Groveland, FL the following weekend so we worked a lot on his trick runs.  His back toe holds on the long line got more efficient as well as figuring out how to make a flying back deep water start not any more complicated than a regular back deep.  He had been struggling with his backward wake crossings so we started out correcting his position on some cut out and then brought these techniques to the wake crossings.  After the second day he was keeping both feet up consistently the whole way down the passes!!!  On one morning we headed out and took ron over the ramp a few times to get him ready for the comp.  He figured out that he did not need to come in to the jump defensive and kick it as hard as possible but to stay on top of his feet (while in a safe position) and simply ride as much of the ramp as possible!

Ron Meekes, the clinic organizer, doing some back toe hold drills

Rons partner in crime, Becki Welsh skied up a storm.  She is an extremely clean skier so I was constantly trying to get her to ski a little bit ‘dirtier’ so that she did not take any unnecessary falls.  Becki managed to get both of her one foot stand ups on her feet as well as getting up backwards consistently!!  Way to go Beck!!

Becki Welsh and Jim Miller watching the other skiers and waiting for their set to come back around

Pat Vella is new to footing but got up on the 5 foot rope on his feet and managed to get his backwards plant on the WBC shoe skis, all in a day!!

Tom Gabey who used to be big in to barefooting until about 10 years ago came out of the woodwork and hit the water after a long stint of not skiing!  He could still go out there and rock out a lot of the tricks he was doing while he was skiing in Nationals etc etc.  He learned all of his stuff back in the day so his style was very ‘old school’.  He wanted to work on his turns and see if we could get them consistent.  He stepped through the spray on most of his turns as well as leading with his head and shoulders so we got him on one shoe ski so that he had no option but to be on the ‘correct’ pivot foot and in just doing this he cleaned up his turns and got him motivated to start skiing again.  Its amazing what happens when new teaching techniques are introduced making barefooting easier which, in turn makes the skier want to ski more 😉  Love it!  Good to see you back on the water Tom!

Chris Fousd also wanted to work on his turns and we also managed to get him to step over on his turns and keep his shoulders level.  I have never seen a guy love doing a backwards toe up as much as Chris does!!  His own little bit of freestyle J At every opportunity he flips over and stands up in his backwards toe hold!!  Very impressive!

Shauwn Sheely skied both days I was there and just wanted to work on his surface turns.  Lat time I was there I made him do 31 turns on his feet.  When I told him what he had to do he wasn’t overly enthusiastic but once he completed the turns he was ecstatic.  Anyway, Shauwn was getting his 4 turns behind the boat on his feet consistently after the couple of days and can now look forward to the joys of learning some multiple turns and expanding his trick run!!

Jim Miller up backwards

Jim also showing us what no man should do...... pee in his suit

Jim Millers ‘thing’ for a while has been getting up backwards.  He had a bit of a confidence issue to start with but after a few talks and progression on the backwards I saw a complete turn around in his attitude towards not only skiing but in himself as a person! He was going out there and believeing that he could get up and loan and behold he managed to get up on his feet backward on the 5 foot and backwards on the WBC shoe skis on the long line!!  Keep that attitude up Jim and stop peeing in your suit ;))

Last but not least we had a special visit from Don Simon.  Don is in his late 60s and still hitting the water hard.  It was a great privilege to see Don ski and do his front one foots, tumble turns and backwards with ease!!!  He is a great ambassador for the sport and is continuing to build the sport as best he can which is great to see!  Thank you Don!

Don Simon getting ready to ski

I had a great few days down there and had the best food!!  Ron and Becki are excellent hosts and its always a pleasure to head down there and see them!

This random guy watched us for a couple of hours on the bank so we picked him up so he could have an up close and personal look at footing.... he LOVED it!!

Written by David Small