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FITNESS
BODY CONDITIONING:
BAREFOOT G WATERSKIIN PART 3: FUNCTIONAL STRENGTH & CORE STABILITY
aterskiing in general has quite a cruisey persona, going in straight lines dictated by the driver 90 feet away doesn’t seem very extreme. Recently however I was introduced to barefoot waterskiing by 5x Irish champ and record holder Andy McDonald and let me tell you this sport is anything but mellow, in fact at times its simply terrifying. Generally the boat reaches speeds between 42 and 46 mph and all that separates you from a fall that resembles a right hook from a heavy weight boxer is a few mm of padding built into a neoprene wetsuit. As I was being coached by National Champion Andy McDonald, it gave me confidence and a sense of security; albeit false. And it was not long until I realised barefooters where of a very different breed to surfers, and that the dangers of this sport came from
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different angles. I have surfed some of the world’s most intimidating waves including pipeline and consider myself very confident in the water but being honest I felt completely out of my element skimming this fast on top of it. In actual fact the water is so flat and so hard because of the speed it’s more like cement.
Andy doing what he does best...
A training boom extended from a centre point in the boat provides your first training aid and the idea is to adopt a superman style position and skim across the water whilst holding onto the boom until the boat reaches the desired speed and the water “hardens”. At that point you pull your lower body around sliding on your tailbone and gently press your feet into the water to stand up. Its sounds easy but the speed and the noise the 200horsepower engine generates is extremely overpowering and it requires a lot of general strength and balance. Having experienced how the body must perform in this environment it was my turn to return the favour and impart some of my Knowledge onto Andy in the gym, below are some of the exercises we have been doing to improve Andy’s strength and stability.
TOEHOLD WITH SINGLE LEG BOSU SQUAT
COCCYX CRUNCH TO OVERHEAD PRESS
The toehold simulates a trick performed on the water and this variation is designed to strengthen Andy’s Glutes, Quads and improve his balance Be sure to stand tall and slowly lower yourself whilst your foot adjusts on top of the bosu, squeeze your glutes to extend back to the start position.
This again simulates a specific postion Andy will use on the long line and it requires a lot of core and hip flexor strength Sit onto your tailbone, weights at shoulder height. Slowly lean back and as you do so extend your legs, keep your shoulders and legs at 45 degrees and return back to the start position by flexing hips and abdominals, press the weights overhead at end range of motion.
CORE PUSH UP TO CROSS BODY HIP FLEXION The core push up will improve Andy’s muscular endurance and allow him to support himself in the water longer preventing injuries Brace your core and place your feet against the wall, push gently with your shoulders against the wall and slowly lower your body into a wide push up, as you extend through your arms pull your leg across your body and alternate legs between push ups.
INDOBOARD SQUAT TO CABLE WOODCHOP
ALTERNATE BI-LATERAL TO UNI-LATERAL ROW
This exercise is designed to improve Andy’s balance in the frontal plane and strengthen the external obliques which are the muscles Andy uses to turn his body to trick. Keep feet hip width apart and keep your knees soft on the indoboard to achieve control, brace core and rotate focusing on keeping your arms straight and isolating your torso.
Holding the handle on the water can be extremely stressful on Andy’s Posterior chain aswell as his forearms. This exercise will improve Andy’s endurance and allow him to hold on longer and recover from failed tricks without falling Keep your feet hip width apart and pull handle with both hands into torso keeping your elbows high, alternate by pulling the handle with one hand keeping your elbow close your body.
Aaron Wilson is the Senior Fitness Instructor at the Merchant Hotel in Belfast and also offers an individual personal training service. Telephone on 078 3485 7406 on or email aaron@themerchanthotel.com
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