Injuries and Rehabilitation in Cross Country Skiing Objectives ...
Injuries and Rehabilitation in Cross Country Skiing Objectives ...
Injuries and Rehabilitation in Cross Country Skiing Objectives ...
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Gluteal Strengthen<strong>in</strong>g<br />
• Bridg<strong>in</strong>g<br />
• Side ly<strong>in</strong>g abduction<br />
• Step downs<br />
• B<strong>and</strong> walks<br />
Exercise Frequency<br />
• Repetitions <strong>and</strong> frequency of perform<strong>in</strong>g the<br />
exercises is dependent on the severity of the<br />
<strong>in</strong>jury or if the exercises are be<strong>in</strong>g performed for<br />
prevention.<br />
• 3 sets of 15 reps to fatigue performed 2X a week<br />
is recommended <strong>in</strong> the build<strong>in</strong>g phase of tra<strong>in</strong><strong>in</strong>g.<br />
• One session a week is recommended for<br />
ma<strong>in</strong>tenance dur<strong>in</strong>g the season.<br />
Bridg<strong>in</strong>g<br />
Side Ly<strong>in</strong>g Abduction<br />
Step Downs<br />
B<strong>and</strong> Walks
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