tag:blogger.com,1999:blog-382161062012-01-26T09:39:03.790-05:00Getting more out of every turn!Tommi Paavolanoreply@blogger.comBlogger371100tag:blogger.com,1999:blog-38216106.post-51597267576497367002010-05-11T17:14:00.002-04:002010-05-11T17:20:46.789-04:00

Hey All...Been a long time since my last post. I've had to go under the knife for a herniated disc in my back that has been rendering me useless for some time. I haven't been able to create/shoot any new material for you guys and its gonna be about another month or so until I can get some "freshie" footage out there to... you.While recovering, I've had plenty of time to brainstorm and get plenty

Tommi Paavolanoreply@blogger.com1tag:blogger.com,1999:blog-38216106.post-60432373251381306992010-03-04T17:30:00.003-05:002010-03-04T17:43:52.185-05:00

During my Olympic spectating, I saw Graham Wantanabe interview about some of his training. The clip showed him running across the gym and jumping up onto a "swiss ball." While his stunt was impressive, it is also somewhat of a circus act.About 10 years ago or so, a number of balance tools starting coming onto the scene with the growing interest of functional training. At the time, the more "

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-42574967424375806632010-02-18T16:53:00.003-05:002010-02-18T17:03:04.660-05:00

Time is something that many of us don't have in abundance. So if you are in a time crunch for a workout (raise your hand if thats you!)...not a problem! Bundle a bunch of exercises together WITHOUT resting and get the benefits that individual exercises alone cannot even compare to. If fact, you can kill many birds with one stone by formatting all of your workouts with a "no rest" policy (you can

Tommi Paavolanoreply@blogger.com1tag:blogger.com,1999:blog-38216106.post-6010053193801324992010-02-16T14:38:00.004-05:002010-02-17T17:51:43.224-05:00

Rotation is widely used in ALL human movement. The slopes are no exception to all skiers and snowboarders, regardless of your level.Help your body rotate better (or prevent rotation) with a concept I call "ANTI-Rotation." Think about all the times your body rotates (or resists rotation) when you are our on the slopes. Whether your are a freestyler, racer, freerider or a cruiser - your torso MUST

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-62870758585420691162010-02-16T14:03:00.005-05:002010-02-17T17:53:59.790-05:00

Whether you ride on ONE plank or TWO, your core is one of the main pilots in helping you navigate your way down the mountain. The common denominator that we all share is that our core is vital for us to performa at our best when we are rippin' down the slopes...IT DOESN'T MATTER whether you are a skier or a snowboarder. With the core being the "main hub" for the rest of our body, nurishing it

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-46950644178546379282010-02-04T17:21:00.003-05:002010-02-04T17:28:23.482-05:00

Starting with a few basics, here are a few presses for you to throw into you arsenal. Great way to get started if you are looking to stomp these for the first time or add more complex variations if you are a seasoned veteran looking to up your game.Perfect way to teach your body single leg deceleration, balance and control. Try it our in a dryland setting then take it to the slopes when your body

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-56532622836007581892010-02-02T16:29:00.010-05:002010-02-16T14:23:19.614-05:00

Here is a great exercise to learn or practice doing a "shifty in a dryland setting. The use of counter-rotation is what allows you to twist your body when you are in the air and then untwist and ride away in the same direction that you took off from. Teach your entire body (it is a FULL body response) how to counter-rotate as it is a fundamental movement that is required throughout all the

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-10488563813969617902010-01-27T16:28:00.003-05:002010-01-27T16:32:42.317-05:00

A foundational start to teach your body (neurological, mechanical and mental too!) how to land onto a feature by decelerating, balancing and stabilizing in a dryland setting. Frontside rotations are illustrated but don't forget to systematically perform the backside variations. Come up with your own variations of tricks you are looking to stomp in the future and practice them before you are

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-74090507652429113452010-01-20T15:04:00.004-05:002010-02-04T17:34:46.697-05:00

Here is a discussion of the various 180s that can be performed on a snowboard. In addition, there are a few dryland training exercises for you to sample. Feel free to run with the concept and come up with exercise variations on your own.SNOtrainer

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-40427954042743094412010-01-08T15:47:00.004-05:002010-02-04T17:34:36.492-05:00

This is an excellent dynamic calf stretch pre-activity. It adds a nice multi-planar dimension as well as challenging your balance system (proprioception).Try this next time you are in the lodge before you go out and get some turns. You can even try it with your boots on!Have some fun with your friends with this one.SNOtrainer

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-54979039117356574412010-01-05T17:49:00.005-05:002010-02-04T17:34:36.494-05:00

A demonstration of how to do a static calf stretch using a foam roller. The difference between gastoc and soleus is discussed to help you vary the stretch for maximum results. You may find more info at: www.snowboardingskool.com OR www.trainforskivacation.comSNOtrainer

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-91570300266605754292009-12-17T17:52:00.002-05:002010-02-04T17:33:58.925-05:00

Calf foam roll discussed! Think - SEARCH and DESTROY mission. Find all the areas of tenderness and work them all out. Make an imaginary grid and systematically work your way up/down and side/side throughout the entire calf.Oh and by the way...don't curse me while you're doing this. You'll be grateful afterwards when you're done.Enjoy!SNOtrainer

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-75960832694257817622009-12-16T12:24:00.002-05:002009-12-16T12:33:56.540-05:00

Flexibility is a component of health/fitness that is commonly sought after. With a variety of different types of flexibility exercises (I hate the term "stretching") there is definitely a method to the madness when it comes to selecting the appropriate technique - at the appropriate time.The rationale for foam rolling is discussed in this video. In future videos we will illustrate the progression

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-62938191740049537652009-12-08T15:22:00.008-05:002009-12-08T15:51:36.420-05:00

Hey All...Its been a LONG time since my last post (this feels a little like a confession!). However, we've been "in the weeds" with various new projects as well as making a number of updates to our websites.With all these changes, it is our anticipation that you will find them to be not only refreshing, but also much more organized and easier to follow.Please feel free to check out our latest

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-86378751365614409922009-02-22T18:00:00.000-05:002010-02-04T17:34:21.402-05:00

It ALL starts from the ground - up. While the mountainous festivities involve the entire body, it is your foot/ankle complex that is absorbing all those terrain variations and causing the optimal chain reaction to occur at the rest of your body. The end result should leave us gasping for air and smiling at the end of the run.In previous articles, we spoke about the importance of the foot/ankle

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-72693565534937499132009-02-14T07:00:00.000-05:002009-02-14T07:32:44.829-05:00

The demand for balance is a requirement in every aspect of life – the slopes are no different. With the ever changing dynamics of skiing/riding, all the terrain options, various conditions, environmental factors, reckless snowboarders (wink, wink), our bodies need to be able to “read” and interpret all these factors to help us be more successful on our journey down the slippery slopes.It is

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-85216385183176632862009-01-12T06:00:00.002-05:002009-01-12T06:18:54.415-05:00

Skiing and snowboarding involves a series of complex movements all lumped together. The end result should be smooth, fluid, efficient and most importantly – enjoyable! If you find yourself being stiff and unabsorbing, then the problem might be more related to your training and not your skiing or your equipment. Skiing and riding requires a total body response. The muscles work as a team or a

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-75374647355001793342009-01-07T07:10:00.001-05:002009-01-07T07:13:39.285-05:00

MYTH 7 - "Working out takes too much time!"Perfect time to speak about this with this time of the year and all the resolutions that people have. Happy New Year to All!Since when did the amount of time anyone spends working out determine the caliber of a workout? I remember back when I was in the gym setting, I would see people in the gym for 2-3 hours (must be some workout?). You should see

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-57126545747223587992008-12-30T07:00:00.000-05:002008-12-30T07:31:13.896-05:00

Myth #6 - “Working out can't help me ski/snowboard better?”While working out is NOT necessary to be a great skier/rider...it most certainly can't hurt! One of my coaches once said that "We will NEVER lose a game due to conditioning...or better yet, a lack of conditioning!" The same hold true for our passion for the slopes. If a lack of conditioning is limiting your abilities on the slopes, then

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-43387116728156094422008-12-24T05:10:00.003-05:002008-12-24T05:14:15.656-05:00

Wishing everyone a Merry Christmas and a Happy New Year!May 2009 bring LOTS of happiness and POWWWWDERRRR!Thank you all for reading.SNOtrainer

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-62466210155192263842008-12-16T16:40:00.013-05:002008-12-17T05:18:41.344-05:00

Making our way up the chain, the Thoracic Spine (TS) is the last stop of the discussion. Following the alternating pattern of mobility and stability from our feet, that makes the TS an area requiring mobility.1. Foot/Ankle - Mobile 2. Knees - Stable 3. Hips - Mobile 4. Lumbar Spine - Stable 5. Thoracic Spine - MobileThis can be illustrated by looking at the gait cycle. When our right foot is

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-16525328884703680702008-12-02T12:13:00.000-05:002008-12-02T17:07:33.030-05:00

Myth #5 - “I can’t do power training…I’m too old for that!"First of all, we are ALL in the same boat... I have yet to meet anyone who is getting younger! All jokes aside, there is more evidence of the effects of exercise on the aging process and not only can it slow the process down, but it may even reverse them!Once the term "power" gets attached to training or exercise, many begin to tighten

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-67658864419760158262008-11-25T06:00:00.006-05:002008-11-25T14:38:18.206-05:00

Foot/Ankle - MobileKnees - StableHips - MobileLumbar Spine - StableThoracic Spine - MobileThe Lumbar Spine is the next station up for discussion. This area tends to be a sensitive area since so many people suffer from lower back pain. 9 out of 10 times it is due to the fact that the earlier stations (foot/ankle AND/OR hips) have become restricted and this "forces" the lumbar spine to move more

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-79502040156790878652008-11-20T17:00:00.001-05:002008-11-25T14:26:53.081-05:00

Myth #4 - “Warming up before skiing/riding is useless!”Some agree, while some will disagree. I have found that the determining factor with whether someone warms up or not is whether they have had an injury. Being "sidelined" is an experience that nobody wants to experience and the sooner we get back the better. And once we get back "in the game," we don't want to come back out so we will take the

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-42417244360960793832008-11-18T13:13:00.000-05:002008-11-18T14:34:01.892-05:00

The 5 Stations explained: SNOtrainer

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-56142127668902600122008-11-13T13:00:00.000-05:002008-11-13T13:49:08.889-05:00

Ski and Snowboard Conditioning Seminar!September 2008 at EAPI/Kinetic Physical ThereapyThanks to Evan Chait and his entire staff for making this evening possible!Here is a clip of some "On-The-Snow" requirements of the body: Enjoy,SNOtrainer

Tommi Paavolanoreply@blogger.com2tag:blogger.com,1999:blog-38216106.post-44053171514388495042008-11-04T06:04:00.007-05:002008-11-04T06:13:01.165-05:00

Myth #3 - “Before the ski season, I just hop on an elliptical machine to get me in shape for the slopes!” The human body is such an amazing gift! It is capable of adapting to WHATEVER environment it is in (watch the discovery channel for more!).Exercise will produce a specific adaptation that is specific to the TYPE of exercise that you do. For example, if you do strength training (assuming you

Tommi Paavolanoreply@blogger.com2tag:blogger.com,1999:blog-38216106.post-27396979226331389152008-10-24T06:06:00.010-04:002008-10-24T13:22:23.271-04:00

Foot/Ankle - Mobile Knees - StableHips - MobileLumbar Spine - StableThoracic Spine - MobileThe stations started at the foot/ankle complex and we are working our way up the chain. The knees are the next stop and they are a popular area when it comes to skiing/riding and even more popular (unfortunately) when it comes to aches and pains.The knee joint is classified as a hinge joint. By definition,

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-60028790456645214392008-10-20T14:21:00.000-04:002008-10-21T07:59:38.115-04:00

As a society, we are bombarded with tons of information. How do we decide whether the info is good, bad or ugly? All of us have a common denominator when it comes to skiing/snowboarding and exercise, that is, the human body! Obviously, each and every one of us has our own unique and differentiating qualities. However, science and human function unites us all since we all have the same engineering

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-15682075693203819112008-09-30T13:16:00.028-04:002008-10-07T14:40:55.921-04:00

From a human movement and performance standpoint, there are some areas of the body that an improved awareness of may actually make the Ski Season of 08-09 the best one yet! While the lower body gets most of the attention in the gym due to the "leg burn" that we ALL have felt, it would be a form of neglect to not train the areas north of the hips.It is impossible to "single out" one part of the

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-33380096145820293822008-09-04T14:25:00.004-04:002008-09-08T14:19:44.858-04:00

If only it was cold out... could you imagine how much snow Hanna would have dumped this past weekend? One can only wonder!?We hope everyone had a great summer with lots of "playtime" and not so much of the worktime (yes, there are people like this).As we prepare for a new season (mentally, physically and financially too), we can't help but have feelings of excitement for what is about to come.Ski

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-90677095599489269922008-02-14T16:17:00.001-05:002008-02-14T16:20:04.858-05:00

To everyone who is following this blog in conjunction with the articles in SNOWEAST Magazine, you will be able to view the video portion of the ON-Mountain Activation by tomorrow.We are sorry for the delay and thank you for your understanding!Enjoy Every Turn!Tommi and Alex

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-7996244463506273822008-01-18T08:56:00.000-05:002008-01-18T09:25:40.860-05:00

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-26995343461878699612007-11-06T09:50:00.000-05:002007-11-08T07:34:30.527-05:00

This camp is for anyone who wants to:* Improve their “on the snow” performance for skiing or snowboarding.* Lower the risk of injury.* Get the most out of their Ski Vacation.* Get the “side effects” of ski exercises – less fat to fit better into those ski pants!What: Group Ski Exercise Training SessionWhen: Starting Saturday November 17th at 9AMWhere: Cury’s Sport Shop Parking Lot (966 Rt. 17

Tommi Paavolanoreply@blogger.com3tag:blogger.com,1999:blog-38216106.post-28868834437806996932007-11-06T09:07:00.000-05:002007-11-06T17:19:27.243-05:00

I don't know where you live but here in the Northeast it is getting colder every day...winter is going to be here before we know it!Patience is not one our best virtues when it comes to waiting for snow. However, preparing our bodies for the slopes as we wait for the white stuff is not a bad idea, don't you think?Also, you can use the colder weather to climatize yourself for the winter

Tommi Paavolanoreply@blogger.com0tag:blogger.com,1999:blog-38216106.post-86566415874215579122007-10-01T08:03:00.000-04:002007-11-06T10:22:07.368-05:00

Dear Snow Enthusiast,Welcome to our ski exercise blog! This ski exercise video demonstration goes hand in hand with the latest SNOWEAST Magazine Sno Training column. Is your movement machinery ready for the best winter ever?Are you truly satisfied with your skiing fitness level right now?Make sure you will be! Expect success!Ski You Later!Alex & Tommi "The Snotrainers"PS: Ski Exercise

Tommi Paavolanoreply@blogger.com3tag:blogger.com,1999:blog-38216106.post-56022589354692325292007-08-31T14:35:00.000-04:002007-10-03T17:33:57.115-04:00

Thank you for your interest in our SnoTrainer's web blog.The skiing season 07-08 is about to be launched. The first skiing magazines are finding their way into my mailbox. I honestly thought it would be hard to get people interested in the upcoming skiing season in the beginning of September...I was so wrong!I feel like I was the last one to crawl out of the summer hole. Everyone else is already

Tommi Paavolanoreply@blogger.com0