 Happy Sunday! Welcome to VC Ski Fitness. I'm Vivian Fonseca and I'm Cara Brown. So today, guys and girls, everyone, today we'll be talking, we'll be training about eccentric strength. So what it is, like what is this? Eccentric strength is the most important strength for you to get better controlling your ski, better movement, you have more precision when you are skiing, okay? Eccentric strength is when you have to hold back the resistance, okay? So basically it works this way. You have to contract the eccentric strength when you are coming back, okay? So these strengths here adjust all your movement for your not collapse, for you to have more precision, be more precise when you're skiing, okay? So today basically all this exercise you'll be for this strength, this training today. You can have more exercise in our platform VC Ski Fitness. So today will be just a little example, a little piece, but we can offer you when you do our exercise in our platform. So let's go for it. One thing is very important before we start it is everyone take a chair like this one, okay? Something safe. Why? If you don't have a safe chair, when you'll be sitting, standing up, you can collapse on the floor, you'll be a disaster. We don't want this, right? Yeah, we don't, we don't want injuries, we want to prevent injuries. So other thing is important, you can have a mat if you want for always stretching in the end, okay? But most of exercise will be standing, it will be up, not down. So other thing is important about if you want to wear your trainers, your trainers, fine. If you want to just a barefoot, fine, okay? So let's go for action and let's do it. What do you think, Kara? Yeah, that sounds good. So just saying you guys can have a little bit of an idea of why we're doing this and how it relates to skiing. Yeah, eccentric strength, super important when it comes to skiing. Why is that? Well, if you can imagine you're coming into your turn, what does your body do? So you're traversing across the hill, you're good skiing position, you want to start your turn, what do you do? You start to sink down into your turn, as you come around your turn, you're going to come back up. So what eccentric strength is, is it's that point of sinking down into your turn at the beginning. And your eccentric strength is stopping as you sink down, it's stopping the forces squishing you all the way down here. Because if you're all the way down here, there's no way you can push out at the end of the turn and create that power as you move out your turn. And if you're, so your muscles really to squish you down if there's no eccentric strength there, or actually your body sort of reflex mechanism will kick in and it won't allow you to sink down at all. So you'll just remain on really straight legs. And it's the same issue as you come to the end of the turn, if your leg is already straight, you can't push off that leg to move forward to the next turn. So that is why your eccentric strength is so vital in skiing. Okay Vivian, let's warm up. Okay, so let's go for action. So let's start our Sunday with a lot of energy, warm up our body to go for the exercise. Okay, so everybody stand up. If you didn't grab your chair, it's opportunity to grab now your chair. Okay, put on your side and let's go for our warm-up. As I was explaining before the first workout, it's not necessary be stretching like crazy, this way you have just warm up your body. How? Use like little movements, move softly, gently, and then we go for action. Okay, and three and two and one. Let's go, side to side, just nice and smooth. And side to side, pay attention to your joints, pay attention to your feet on the floor, just move. Start to increase your body temperature and five and four and three and two and one. Lift your arms up, big, big stretching, move your legs side to side, deep breath, back down, again up, down. Now everybody turn facing that way, step back, step back, step back. It's not lunges, just step back. Five and four, lift your arms up and three and two and one. Stop here, move your ankle in and out, rotation. If you can't see me or I'm here now, in and out, other side, in and out, perfect. Okay, other side, in and out, rotate opposite side, in and out. And the leg here, step back. One and two, move your arms up and three and four and five and six and seven and eight and nine and ten. Okay, so a little bit jogging. Let's warm up our muscles because today we'll be a little bit tough. Aha, a little bit jogging. Five, four, three, two, one. Stop. Now rotation your hips, one side, other side, your knees, one side, other side. Okay, big, big stretch and relax. Okay, ready? The first exercise for our eccentric strength, easy. Grab your chair, rotation. Ascent, as I was explained to you before and we are coming back with the resistance. Remember, you contract this when you're coming back is the eccentric. So basically what you have to do, you have to stay with legs apart, attention. I know I have different levels of fitness here, strength. So let's try to do two different ways for beginners and advanced sets. Okay, so everybody together, the first one, heels on the floor, like really press your heels against the floor, you have to stand up. Okay, one leg up and sit down. Again, I know it's hard. One more time. Stand up, one leg up and sit down. Attention here, two things you have to pay attention. Pressure on your heel when you are standing up, when you're coming back. Okay, if you put pressure on your toes, you don't activate your glutes, you don't activate your core and then you collapse on the chair. Again, stand up, the same leg up, heel, glutes, engage your core, down. Two more, stand up, one leg up and go slowly. Last one, stand up, up, and back slowly. Okay, if you are very, very like hard, super strong, if you have your fitness level is super like higher, you have like a lot of tone, you can do this way, okay? One level harder. You can stand up, one leg, whoops, and back slowly again. Attention for most of us, both legs, stand up, keep the same leg up, whoops, and back slowly. Okay, I defense it, one leg up and back slowly. First, two legs again, up, and slowly, whoo, two, up. Are you suffering, Carla? Yeah, me too. After 20 workouts a day, and back slowly, one, two, and three. Well done, guys. Well done girls. So let's go for the other leg, the same way. If you did five with both legs and five just one leg when you're standing up, do the same, the same thing you did one side, you do the other side, okay? So all of us together, both legs. Let's go. One, now lift all the leg up and sit down. Whoop, up, one leg down. Attention, the focus here is your eccentric. When you're coming back, so control your movement, we're coming back. Two more, up, one leg, control your movement. And the last one, up, and back slowly. Now I defense it, remember, you have to stand up one leg, just one leg, the other ones here, okay? So I defense it, one leg, up, and sit down. Again, up, and sit down. For all of us, up, lift, whoops, sit down. Three more, up, lift, sit down. Two more, up, lift. The last one, keep your core engaged, press on your heels, engage your core, glutes, and sit down. Great, well done. First exercise, done. Second exercise, take your chair, now facing this way. If you are like on your sofa, because I know some people like they are using sofa, I hope not, but if you didn't grab that chair, you're on your sofa, fine. So you are here with your chair, okay? I hope everybody can see me. So basically, what do you have to do? You have to keep your legs, I think your here is better, everybody can see me. Both legs together, you have two steps. This leg is facing to the camera, back, going lunges all the way down slowly, press on your heel, and back. So you step back, put your hands on your seat, sit here, go slowly, and come back. Again, step, go back, go down slowly, and back. You step down slowly, press on your heel, press on your glutes, engage your core, and back. One more. Step back slowly, go back slowly, go down slowly, and back. Now let's do five more. Five, hands down, four, down, and three. Keep your posture down, your near foot in the same line, and two, and one more. Okay, well done. All the leg. Could you feel burning, Kara? Yes, definitely. So let's go for the other leg the same way. Remember the goal is, when you are, there's an accelerator, when you're holding your body weight when you're going down, okay? Your elastic strength, and three, and two, and one, eccentric. Let's go. Step, put your hand here as a reference just to help you, and back. Actation, you don't move your knee forward. Your knee always is straight and strong, and three, and back, and four, and back, and five, slowly, and back, and six, and back, and seven, and back. Actation, have you one, your knee, your heel, down, posture, and back. Engage your core, navel in. Two more, and last one. Well done. Okay, back for your chair one more time, okay? So now I'm here, sit on your chair. So what do you have to do now? I'm just pushing my camera a little bit higher for you to see me. Great. So everybody want, everybody here, everyone. Practition here. So we have it to jump. Oh my god, jump. No, it's not jumping crazy up. You have to pay attention when you are landing. So you'll be like a really short movement, like this way, and go down, landing slowly and softly, okay? Let's do all of us together. So everybody here, hands here or hands on your waist. It doesn't matter. The important thing is posture, okay? Remember, when you're skiing, your posture is important. Here is important as well, to reproduce your eccentric when you be skiing. And three, and two, and one, all of us together. One jump, landing softly, sit on the chair. Again, jump, land softly. You cannot listen here. The sound of your foot, like touching the floor too much, okay? If you collapse in your foot, it's because you're not using your eccentric. And five, jump, and back slowly. And four, jump, and back slowly. And three, jump, and back slowly. And two, jump, and back slowly. One more, jump, and slowly. Okay, let's go for our challenge. Challenge. I'm coming back facing to the camera here. Actation. If you are feeling really hard to jump and land slowly, keep just this way, okay? If you're more advanced, if you used to do this kind of exercises. So let's go for the challenge. One leg, how? You jump with two, and land with one, okay? Do five, five, finish this exercise. Let's go, Kara. Okay, let's go. And three, and two, and one, this side here, okay? Jump both, land one leg. Again, one more time, same side. Jump, one leg. Jump, one leg. Jump, one leg. The last one. Jump, one leg. Perfect. Other side. And three, and two, and one. Come on, let's go. Jump, one leg. And two, whoops. And three, and four, and five. Perfect. Well done. Actation. Always, we can notice that one side is difficult, the other side, because we are not we don't have symmetry in both sides, okay? We are asymmetric. So it's normal. One side, feel more the other side. It's the reason exercise, increase the balance between both sides, okay? To adjust the level for both sides. So keep doing this. If you practice, you'll be much better. So now, no chair. Last exercise. Let's go for it. So basically what we have to do is legs apart, bend your knees, circle this joint in, remember? Circle your navel in, engage your core, contract all these muscles here, like hold your P. You have two. Step to the side, extend your leg, go down slowly, and push faster. Back. You land softly, slowly, and back faster. Let's go. Go. One. Fast. And two. Fast. And three. Pressure on your heel. Back. And four. Back. Actation to need the same line for food. And five. Back. Push one, like just one. And six. Counting one when you're coming back. Push. And seven. Push. And eight. Push. And nine. Push. And ten. Push. Okay. Other side. Ready? Three, two, one. Down. Slowly. Fast. Down. Slowly. Fast. Three. Down. Slowly. Fast. Actation to your core. Four. Four. Down. Slowly. Fast. Inhale. Exhaling. And five. Actation to a knee in your foot. And four. And three. And two. Push. And one more. Okay. Relax your legs. Actation, everyone. I think we did it. So we have to give you some advice, some tips for you before we go for stretching. Cara, please put your experience now for all of us. Thank you. Thank you very much Vivian. Well, I hope you guys enjoyed those exercises and what I thought was super cool as we were doing them was there was so many ways to relate them to skiing. So you know when Vivian would say to land gently on those jumps, I can't, I have lost track of the amount of times that my coach was like, stop landing like an elephant on the jump, land gently. And the reason why that is is that by engaging those eccentric muscles as you land, it's also protecting your joints. It's protecting your ankle, knees, and your hips. And if you guys were feeling a little bit wobbly on the landing of the jumps, I highly recommend that you go and watch the session that Vivian and I did for Ellis Brigham last Sunday, where we focus on ankles, knees, and hips and stabilizing your joints. And then the second thing that I wanted to touch on was again, repeating that slow down and power out. I mean, it just replicates the skiing turn perfectly. And especially when you're doing the single leg exercises, like Vivian said, I mean, my left turns are always being better than my right turns. And so I'm sure it's the case for you guys too, that you have a better side. That's why it's so important to, you know, what's the word, work on it just, you know, single out one of your legs and, you know, work on your weaknesses, discover your weak side, and identify it and work on it as well. So I really hope you guys enjoyed those exercises. I definitely did. And over to you, Vivian, for our little stretch at the end. Yeah, so let's go for stretching. Thank you very much, Cara, to always share your knowledge, your experience, because I really like adding my, her as an athlete. She's amazing. And then when we put all our knowledge together, especially on my side in biomechanics and her side and technique and experience and practice. So the combination became like super, became perfect. It's perfect for you guys, wanting to be better and ski and also to have your workout with some purpose. So I really recommend take a look, like sign up our workout plan, because it's really helpful. Okay, so let's go for a little stretch on the floor. So as there is, and I was telling you before to grab a mat and relax, remove your shoes, your trainers if you want. I always recommend when you're doing your stretching, like remove your trainings for you to feel all the muscles on the bottom of your feet, you can move your toes. It's very important always to have mobility on your joints. Okay, so lay down, hold your knees, relax one leg down, other one closer to your chest. I'll be talking to you a little bit about just like reviewing everything we did today. So the eccentric strength is about to have more precision to prevent injuries, to have better quality performance when you're doing your ski, okay, when you go for your slopes. So this kind of strength crossover, you have to train this. It's not just walking, it's not just doing concentric and machines, and you can add, develop this strength to develop better this strength. You have to do exercise like this one we did today, okay, when you have to put the goal to the desicclerate your movement, to hold your movement, you're coming back, other knee closer to your chest. For snowboarding, it's the same, okay, for all the sports, football, the eccentric brings your precision, okay. You are more precise when you're doing the movement is the eccentric, the strength, when you're holding back the contraction. Cross over, inhale, exhale, back in the center. If you can touch your toes, if you don't have too much flexibility, don't panic, just keep holding your knees, or go for your toes, turn over, sit on your heels, in child pose. Attention, some people, they have cramps when they sit on their heels this way, okay. Why? Because you have to, you stretch this muscles here on your chin, here. So what I recommend, first, start to practice your stretching this way on your toes, a little bit when you're not doing exercise, when you are relaxed, when you are on your recovery time, okay, just to get more flexibility, and then you put your toes straight on the floor, and you push your booty back this way, just to improve your flexibility. And slowly, foot on the floor, push your hips up, chest down, extend your legs, go all the way up, cross your fingers on the top, go for one side, go for the other side, big stretch in the middle, deep breath, and roll your shoulders back and down, and relax. Thank you very much, everyone. I hope that you enjoy it. So VC is key fitness for you. It's just a little piece of our workout. If you want to like develop better strength, technique, and to prevent injuries, is with us. And then I hope to see you again. I hope no, you are with us the next Sunday. 10 o'clock. Kara? Yeah, I mean, if you want to watch this workout again and practice before next week's session, or like I said, watch the previous one, you can see it on the Ellis Brigham Facebook page, there's a live video on there, or it's now on YouTube. All you need to do is search Ski Fit Sundays, and it will come up on YouTube. And we'd love to hear what you guys think as well. Please leave comments, give us some feedback. Tell us all the good stuff and a little bit if there's any bad stuff, but mainly the good stuff. And yeah, we hope that we will see you over on our VC Ski Fitness website, which is now live. And yeah, we hope to see you there very soon. Thank you very much Vivian for this workout. It was great. Thank you very much. If you want to comment more as well, go to our Instagram VC Ski Fitness. Okay, see you guys. Bye bye. Have a good Sunday. Bye bye.