The Northwood freestyle program has been in existence for several years, and coaches have been creating and refining the ideal workout schedule for pre-season training. Freestyle athletes typically work out four days a week before Whiteface Mountain opens.
Balance work on the slackline helps build core strength. Photo provided.
There are numerous exercises that freestyle skiers must do to prevent injuries while skiing. These exercises include box jumps, calf raises, sit-ups, pull-ups, squats, and more. There are over 20 exercises that the Northwood freestyle skiers perform.
The first day of the week is typically designated as a leg day and cardio day. The team starts playing a soccer game. This will get everyone’s heart rate pumping for the following exercises and help maintain a steady cardio pace throughout the workout. After the game, the team will head to the school’s weight room and start with a quick stretch, followed by 15 calf raises for 3 sets. Next, the team goes to jump squats, doing 5 reps for two sets, with the second set being heavier than the first. Then the team will do 8-12 reps of squats for 3 sets. Lastly, finish with 4 core exercises of the team’s choice, and this concludes day one.
The second day of the week is a full core day. The team starts by playing a game of knockout. After everyone is ready for the workout, the team will move to the weight room. Here, the team will start by doing sit-ups for a minute, followed by V-ups for a minute. These exercises will lead to a stronger core. Then, a four-minute plank, followed by some balance work, so the team will not get injured as often. This concludes the day’s work, with the core becoming significantly stronger to withstand larger hits and making everyone more balanced during workouts.
The third day is back day, consisting of a warm-up for soccer and heading into the weight room to train further. For back day, the team will start with pull-ups for 3 sets to failure, then work with weights to target the triceps, biceps, and back, aiming to build muscle and increase strength for the upcoming season. This day is very important, as it helps everyone on the team develop the upper body strength needed to withstand falls and maintain balance in the air.
“These workouts were made to help the team be more prepared for the upcoming ski season, to make everyone stronger and in more control,” NYSEF Freestyle Coach Jackson Deeney said. The workouts are helping the team prepare for the upcoming ski season, ensuring everyone stays strong and injury-free.
Day four consists of another leg day, following the same routine as day one, to strengthen our legs and help them endure the jumps throughout a long day on the mountain. All these workouts come together to make every team member stronger for the ski season. Without preseason training, the team will likely be more susceptible to injury while performing their impressive tricks.
