STRENGTH WITH THE T-BOW ® FOR WINTER SPORTS

Coordinación, Deporte, deportes de invierno, deportes de montaña, deportes en la nieve, Ejercicio Físico, Entrenamiento Deportivo, Entrenamiento en Inestabilidad, Entrenamiento Personalizado, entrenamiento postural, Esquí, Esquí training, postura dinámica, postural training, reequilibrio, ski training, Snowboard, snowboard training, strength, T-BOW, Training and Therapy, Velocidad, winter sports -

STRENGTH WITH THE T-BOW ® FOR WINTER SPORTS

STRENGTH WITH THE T-BOW ® FOR WINTER SPORTS

by Sandra Bonacina, Debbie Kneale and David Ribera-Nebot

 

T-BOW ® provides options for training in concave and convex positions,

plus its capacity to be combined with other sports equipment, allows an

endless repertoire of different exercises for coordination, conditioning,

and cognitive training. T-BOW ® provides very effective exercises for

optimizing static and dynamic balance, with variable foot support

positions, plus strength and mobility exercises for the trunk.

T-BOW ® is therefore extraordinarily versatile for group classes and

personalized training in the fields of health, physiotherapy, movement

education-training, recreation and sports performance.

When training strength for winter sports the T-BOW ® provides the

following advantages:

  • Balance training with bilateral control of each foot when using the

narrow edges, which also enhances the segmental independence of each

leg (as opposed to a flat surface).

  • Elasticity with a healthy level of reactivity and applicability to sports

activities (as opposed to soft materials), in both positions: unstableconcave

and stable-convex.

  • A curved surface that allows great variability of independent or

simultaneous support for simulating jumps, spins and re-balance.

Strength training, with preferential conditions of speed, maximum load or

resistance, can be oriented with the T-BOW ® towards more targeted and

special conditions for winter sports like skiing and snowboarding. An

important detail is to select very precisely the surface to train with the TBOW

® so that the least “háptic” (kinaesthetic+tactile) sensation

disturbances appear during sport practice.

It has been found that sequences of three exercises are effective for many

individuals. The number of sets and repetitions should be individualized.

 

Here are two examples:

 

 

  1. Orientation towards rapid-strength:

A1: 4-6 wide swings with loaded bar on the shoulders.

A2: 8-10 ballistic throws starting with weight on one foot and ending in

equilibrium.

A3: contrast coordination supports and turns variability in multidirectional unbalanced position

 

  1. B) Orientation towards resistance-strength:

B1: successive jumps on a curved elastic plane, then slowing the speed

down.

B2: short and quick balance in half squat position, then slowing the speed

down.

B3: compensatory postural balance using the hands for support, rocking

slowly with control.

  

Other alternatives are more oriented to competition consist of sequences

of strength to simulate the time and / or number of repetitions of

movement, either globally or in blocks.

 

 

Authors:

Sandra Bonacina - Inventor of the T-BOW ® and professor at the University of Zurich.

David Ribera-Nebot - Technical Coordinator of EEB Sport Training Barcelona

Collaboration and English review by Debbie Kneale - Fitness-Health and Motivation Expert, the Yes Approach UK.

 

References:

Bonacina S (2005). Das mit dem multifunktionellen umgasende

rainingsbogen training. Fitness Tribune, 93: 112-113.

Seirul-lo Vargas F (1987). Sports Training Resources. INEF Barcelona.