DOUBLE POLE SCIENCE, WHAT WE KNOW SO FAR - Part 2
By Kurt Jepson,
SCIENCE DRIVEN CONDITIONING:
Last time we looked at a synopsis of available science on Double Poling. How do we incorporate this information into training routines?
Here are a few common DP technique errors, kinematic requirements for correction and suggested exercises to ensure the athlete can maximize her/his efficiency. The potential exercise list is endless and is limited only by one’s imagination!
Problem; Weak and “slow” gluts, back extensors and tight hip flexors. These issues limit how fast, far and sustainable our movements are to optimize the Recovery Time (RT) and prep phase. Tight anterior hip structures and weakness posteriorly lead to a “dumped pelvis” (anterior pelvic tilt), internal rotation of the hip, adduction of the limb and inside edge loading. A lack of full upward COM migration compromises poling impulse. Slow movements impede frequency.
Solution; Posterior core and hip extensor/abductor work which include explosive, endurance/high rep and sustained isometric modes of exercise. Also, anterior hip flexibility to allow posterior “tilt” of the pelvis enhanced via rectus abdominus work.
Suggestions; Squats, deadlifts, RDL`s, squat and box jumps with monster band at knees, hip abductor machine, Nordic hamstring curls, band resisted Bird Dogs, Swiss Ball prone back extension sustained isometrics (90 sec +), power skips up hill. Running drills, ie “A-skips”. Hip flexor and long quad sustained stretching. Typical abdominal “crunch” work.
Below; Plyo jumps. Remember to spend as little time on the ground as possible (short neural amortization phase)
Below; Off edge (left) hip flexor stretch. 2x 90+ sec each
Below; Band accelerated drop squat/catches and quick ups with SSC stimulus for posterior chain
Problem; insufficient shoulder stability. The pole impact and force generation load experienced by the shoulder blade (ST joint) and shoulder joint proper (GH joint) are dramatic. Scapular instability compromises propulsion.
Solution; Gym based progressive resistive exercise utilizing sufficient loads (above ~50-75% Max Volitional Contraction/MVC), sets of 4-6 reps as well as intermittent high rep days, multiple sets of 15+ rep, sessions. Target shoulder groups such as the protractors (serratus anterior), elevators (traps and rhomboids), adductors and internal rotators (pecs, lats). Poor scapular stability is known as a “global offender” of shoulder function in the rehab world.
Suggestions; Supine serratus anterior punches, posterior rotator cuff “oscillating” high rep band work, bench press, scapular depressor chair press ups.
Below; Serratus punches
Below; Posterior cuff high rep band short range of motion oscillation work
Below; Seated scapular depressor press ups with locked elbows
Problem; Slow tempo. Frequency is paramount to skiing fast. Hand movement is a metronome.
Solution; Work on waist to shoulder, symmetrical hand movements with a piece of tubing or stick held horizontally. Your COM should follow. Engage in any activity requiring “quick hands”.
Suggestions; Ping Pong ambidextrously, no pole skiing with wrist cuff weights (</= 3 lbs), dribbling, “paddy cake” with a partner on Bosu balls, tennis ball drop/catch drill
Below; Tennis ball reaction drill with a partner, with the goal the ball cannot hit the ground
Problem; Weak anterior core. Recall the high and sustained activation of the rectus abdominus and obliques during prep and loading phases.
Solution; Strength gain requires adequate stimulus for neuromuscular adaption and this means performing your favorite core exercises with a sufficient resistive load to hit the required percentage of Max Volitional Contraction (MVC), of 50-75 %. Focus on low rep, high load work with the time you have in the gym. Roller skiing provides adequate high rep work for an endurance response. The Stretch Shortening Cycle (SSC) may benefit the core in addition to upper extremity groups, so add some medicine ball or band stimulated plyometrics. Also, very important, don`t forget to target hip and core rotators with isometric exercise as a “protective” component.
Suggestions; Resisted crunches without excessive trunk range of motion, side bridges with resistance and clamshell movement, standing Pallof presses, Turkish get ups, medi-ball partner or wall catch and throw plyos.
Below; Range limited resistive ab- work
Below; Pallof press outs, high rep, 5 sec hold each, protective core rotator activation. Optional heel/toe foot posture to add further balance/rotation challenge. Band or pulley resistance.
Below; Turkish get-ups, tri-planar core and hip strength, keep the weight light due to shoulder position
Below; Assisted medi-ball catch, decelerate, SSC core activation and quick toss back to a standing/facing partner, or bounce off facing wall
Problem; “Dumb” triceps. Whether you fit into the wide or narrow DP skier classification, you need reactive triceps, ones that have been schooled to fire fast and hard.
Solution; Don`t forget the bench but make sure to include exercises that stimulate the SSC. Examples include push-ups with a clap and supine medi-ball chest toss and catch to yourself. Recall that the triceps fire from a fully flexed elbow when skiing so work from that end elbow flexion range. The muscle will be at a disadvantage when fully flexed (out of it`s ideal length/contraction mode) so go light and think quick. Invent similar tasks for your lats. Send your triceps to school once a week!
Suggestions; Push up claps, explosive medi-ball chest passes and power smashes, rapid fire tubing triceps extensions, band resisted push ups
Below; Push ups with a clap (or two!)
Below; Rapid triceps SSC activations from fully flexed elbow
Below; Band resisted push-ups, band rebound upon lowering helps activate SSC if done quickly
Problem; Non linked activation sequence. You contract your extremities from an unstable platform.
Solution; Start from the basics and repeat, repeat, repeat and then refresh, refresh, refresh. Example of sequential activation, central to peripheral might include abdominal work with transverse abdominal (TA) and neutral spine holding first, followed by the arm/leg movements done rapidly with or without tubing resistance. When completing standing resistive pulley work, establish a “still” neutral core first, then complete the motion. Squat with sequence. On skis, “locked and loaded” to progressive extremity contribution and speed increase.
Suggestions; Dying bug, standing/kneeling lat pulls with a locked neutral core held in posterior tilt, “Dog Sled” skiing
Below; Dying Bug with resistance, core cues of “pants too small” for TA and flat lumbar spine prior to alternate arm/leg movements
Below; Kneeling lat pull downs with core stabilization, posterior tilt first followed by pulling action
Below; Dog Sled skiing. “Musher” may be on skis, running or another device. Skier starts from a standstill and utilizes core only locomotion first (locked and loaded), followed by upper extremity contribution
Problem; You operate more naturally as a type B skier.
Solution; Do more pull ups!
Suggestions; Do more pull ups!
Problem; Our upper extremities clear lactate at a slower rate and we rely on their sustained function for DP (Ahiburg, Jensen-Urstad, 1991).
Solution; More specific lactate threshold work in the gym and on skis. Instead of always doing reps and sets in the gym, try doing sets based on time not reps. On skis, uphill DP, unilateral single stick for time or distance before you swap sides, etc. Monitor your physiologic response to make sure you are working where you need to be.
Suggestions; Single stick up inclines, air dyne bike arms only, structured Erg work
Problem; Impatience. The Recovery Time or preparatory phase of the entire DP cycle is almost 3x that of the actual poling time (PT). There is a principle while on offense in team field sports, that “space equals time” (space and time allow you to do something useful tactically without undue pressure from the defender). Getting “big”, or making space, allows time to set up for what happens next. What you do during RT matters, don’t hurry it.
Solution; Break the sequence of RT events into a “Yoga Flow” routine where you take the time to extend hands, hips, torso, heel raise, scapular setting, elbow flexion, etc. and then release all of those positions to the floor in the correct sequence. Practice maximizing “hang time” while doing broad jump drills. Practice full extension follow through with any strength movements from “floor to ceiling”.
Suggestions; Do it slowly. Video. Use a mirror or observer. On skis, see how slowly you can position your body during the prep phase without coming to a stop or losing your balance. Once comfortable and competent, incrementally speed up the process being mindful of the 3:1 ratio, RT: PT. Broad Jumps for hang time. Olympic lifts (keep it light and quick). Medi-ball explosive combined extension patterns.
Below; Consciously break the movement into its component parts. Build one part on another. Repeat, repeat, repeat.
Below; See how much time in the air you can get when broad jumping.
Below; Medi-ball floor to ceiling drills.
Thanks to academics such as HC Holmberg, the available science on double poling is relevant and readily available for coaches, athletes and kinesiologists who work with skiers. Knowledge is power.
