Dryland for ACL Injury Prevention

Now is the time for pre-season alpine preparation. To effectively be proficient as a ski racer you need to be in top, physical shape, from head to toe! Often I will hear an athlete say, "I've been working out" and I will inquire what they are doing only to find out that they have been doing all upper body strength workouts with a little running on the side. Come on guys! We're ski racers not body builders! Let's focus on those legs! Which brings us to that joint between your feet and hip....the knees.

All athletes have to be conscious about their knees during sport participation but ski racers are particularly susceptible to knee injury. ACL tears occur in 1 out of 50 high school female athletes, and 1 out of 10 female collegiate athletes. The higher the level of competition, the greater the risk of ACL tears. That number is higher for ski racers.
What can you do? Focus. The main mechanism of most injuries stems from improper alignment and weak muscles that support the ACL in its function. Athletes need to be aware of their anatomical challenges (are we knock kneed, bow legged, toes out, toes in, etc.). We need to incorporate drills and exercises into our workouts that bring awareness to our strength and alignment. Also, by practicing proper technique during these exercises we develop muscle memory that translates into our skiing. Not only does this muscle memory help with injury prevention it makes us faster. Imagine tucking the flats of any downhill with proper knee alignment. Proper alignment=flat ski!
Desert Orthopedic in Bend, Oregon along with Rebound Physical Therapy have developed a program that consists of 18 different exercises that focus on alignment, balance and strengthening of the leg and muscles surrounding the knee joint. The workout takes a total of about 20-30 minutes to complete. Dr. Cara Walther (a former ski racer) of Desert Orthopedic is conducting a research project involving 1000-1200 alpine athletes to examine if the KneeBOUND workout reduces the incident of ACL injury. The study will look at demographic data that will show trends in injuries, age, and level of skiing. This project is on the cutting edge of ACL science and a valuable asset to any program or athlete. The link for Desert Orthopedic and contact information for the KneeBOUND program are included in this post.
Ultimately, you have a responsibility to yourself to engage in a complete Dryland program that will not only help you ski strong but give you extra insurance against injury. Employ an expert to help you craft the perfect program for your physical make-up.
Desert Orthopedic 1303 NE Cushing Dr. Ste 100, Bend, OR 97701, Phone 541-388-2333

Crossover Point

Here we are, week after week, asking ourselves why am I not faster? I'm edging well, I'm looking ahead, I'm doing everything the coach tells me? Why? Sometimes when we are reviewing film we can't quite distinguish the difference between run 1 with racer A and run 1 with racer B. They both ski well but one is inevitably faster week in and week out. Let's take a closer look.

Someone said once it's all about the angle. They were right! Let's look at racer A. J1 girl, ski's in the top 15 consistently but can't break the top 10. She has good upper/lower body separation, good edge control, and is extremely athletic. Here's the Angle......

At the crossover point we find her at a 43.7 degree angle. Hips behind the boot!

Let's take a look at racer B. J1 girl, ski's in the top 10 consistently. She has good upper/lower body separation, good edge control, and is extremely athletic. Let's look at the angle....

At the same crossover point, this athlete finds herself at a 39.9 degree angle.

A subtle difference but substantial in the initiation of the new turn. After the completion phase, racer B is moving her hips in the direction of travel in order to maintain her center of mass over her feet. Her transition has her "weightless" so she can roll to her new edge before engaging them. This allows for a perfect set-up into her next turn by allowing her to use the ski for the least amount of time necessary to accelerate instead of brake. Racer A, who is "behind the boot", will carry too much tail pressure into the completion phase of her turn, effectively braking at every gate.

Look closely at your angles at the crossover. When your coach tells you that you are "behind the boot" or getting later at every turn, think change the angle!

The CanAm Blog!

What if you had a place to go where you could ask the questions you wanted answers to regarding your ski racing and could get a timely response that really makes a difference? Well, here we are! It is my intention to open this blog with an invitation that allows every racer, regardless of ability, the access to answers that will transform their level of success on the snow. I will add photo's and other aids to provide clear understanding of what other coaches are trying to communicate. So, let's get started and remember....there are no silly questions!