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
- 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
- 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:
- 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
A3: contrast coordination supports and turns variability in multidirectional unbalanced position
- B) Orientation towards resistance-strength:
B1: successive jumps on a curved elastic plane, then slowing the speed
B2: short and quick balance in half squat position, then slowing the speed
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.
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.
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.