Hamstring Prep for Water Skiers

I have been receiving many questions on how to project your hamstrings when water skiing.   Here are some very basic movements before hitting the water.  The key with these movements are to make sure you meet your body’s current range of motion (ROM).

There is always a progression that we  can work towards.  Do not force your body if it is not ready for the next level.  Just like we all want to cut rope and if we are not ready for the next rope length, it will not be beneficially for our skiing. Same thing with these movements, consistently work at the level you are at and then you will soon be able to move to the next level.  Enjoy!!! Happy Hamstrings make a Happy Skier.

Seated Ankle Circles:

  • Sitting nice and tall with legs straight, start pointing and pulling your toes  (plantar and dorisflexion).
  • Next draw circles one direction then the opposite direction
  • Avoid moving your thighs and hip, this is simply to create good range of motion for your ankles

No Progression with this movement

Benefits: passive stretch for hamstrings, improves ankle range of motion, creates lower body awareness between ankle and hip movements 

Active Leg Stretch:

  • Laying down on your back one foot on the floor other leg is straight up in the air
  • Note: It doe not matter how high your leg gets.  This is where you need to listen to your body.  If  your leg starts to bend when you raise it higher you have gone to far.  Bring it back down to where you feel the stretch but your leg is straight at the same time.  Switch back and forth about 4x.
  • When you find the magic spot for your stretch, begin the “ballerina toes” same movement that you did when sitting.  Continue to switch back and forth 4 x

Progression: Scissors with or without ballerina toes repeat 4x.  If you cannot keep your both legs straight, practice with the one foot on the ground.

Note: This progression may not be for you, at least not yet.  Practice with your foot on the ground and you will soon gain more flexibility with your hamstrings to be able to progress to straight legs.

Benefits:  Hip mobility and ankle mobility, hamstring stretch, and core stability. 

Single Leg RDL

  • As you lower your chest down kick through your heal creating a straight line from your head to heal
  • The stable leg will slightly bend, making your glutes activate
  • Repeat 3-4 sets of 6-12 reps on each leg alternating back and forth

Progression: Raising the active leg to hip height as you return to standing position

Benefits: strengthens gluteus and hamstring , improves balance, core stability, and increase hip range of motion

Next week  I will be posting a Kettlebell routine I do when days are to busy for me to get up the lake.  It is quick, simple and challenging all at the same time.

Please leave your comments below of other exercises you would like to see in future post.  Thanks

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