The season is about to start and winter is already in the starting blocks. That's why, in the final part of our "Fit for winter"series, we'll show you together with Phil how to get your coordination up to scratch so that you're able to react quickly to sudden and unexpected stimuli, such as hits, when riding.Why coordination training?
First and foremost, coordination training promotes the speed of movements. In addition, effective coordination training improves the functionality of movements and therefore reduces the risk of injury.
Coordination training sequence:
The training should be carried out in a rested state, but you should also be able to complete the coordination exercises in a tired state, as you should still be physically and mentally present during the final descent when skiing.
It is best to use natural conditions as training tools, for example the forest is ideal for an exciting training session. You can try running cross-country. The aim is to incorporate as many different features as possible. Roots on different slopes, trees, stones, etc. If the stones or roots on the forest floor are slippery, don't take too many risks so that you don't slip. Another option is to cross a stream bed. You try to climb or jump from stone to stone. Any mistake means you fall into the stream. This trains your receptors in the sole of your foot (information receptors).
The slackline is also an excellent way to train your sense of balance so that you are ready for winter. If you can walk the line reasonably well, try standing on one leg and moving your upper body forwards. Alternatively, a partner can throw you a ball which you then have to catch, or you can walk across the line while covering your eye. Just be creative and try to throw yourself or your partner off balance with simple additional tasks. For the training to be effective, it should not take longer than 45 minutes.
If you feel that you are making more mistakes than normal, stop the training. Finally, a little tip: walk through the forest and try to memorize a route with about 10 obstacles (trees, stones, cut trees, etc.). Memorize the obstacles exactly. After a short break, try to walk the exact same route again. Of course, you can also do this on your bike. Have fun with your training!
