If the frequency of your skiing is more than twice a week during season, you probably understand the implications of having a weak core and hip complex. As a matter of fact, your hamstrings probably know all about that weakness, since research shows water-skiers having a high rate of hamstring injuries. So what does the hip complex have to do with the core and hamstrings, well, to tell you the truth, everything.
Our bodies are not just segregated into units, our bodies manifest power and force through, what is called, the kinetic chain. By force being driven from the feet, in the water and on the ski, our bodies will utilize it to the best of its capability. If there is a weak link, our bodies are only as strong as that tissue or “link”. Typically, the hip complex and core musculature are what need most attention for the human body, period. However, if you can maintain a strong deep core musculature, including the hip complex, your hamstring issues, performance issues, and low back issues are sure to take a back seat, with the proper care of course.
A few steps need to be drawn to attention, though, for your body to see dramatic results in injury reduction and performance. First of all, a daily routine needs to be implemented. Your core routine should always come first because the core is what stabilizes every other movement. So if you “ignite” these muscles close to the spine and hip, you will most likely see superior results in your global strength gains. Second of all, full “neural” attention needs to be placed on the deepest muscles in the body, the Inner Core! The “neural” pathway is just like you putting a sponge in water and watching it soak up the water. Your muscles, essentially, do the same thing with the brain power, or what is called neural drive. The more you bring stimulus to the muscle intended to be worked, the more it develops intrinsically, deeply. So in other words, think about what you are working when you are working it! Lastly, and third, make sure to bring in a wide base of multi-planar movements for core. What does that mean? Well, you not only can lay on your stomach, stand, lay on a ball, rotate, etc for all the muscles in the core, you can also use bands, medicine balls, dumbbells, and other equipment in various planes IN these positions.
By utilizing a multi-planar progression for core, in a daily routine, with full integration of the brain, you will see results with your ski. The more you implement stabilization into an exercise, the more the demanded muscle get’s to work!
By Water Ski Trainer