Forums: Skydiving Disciplines: Freeflying:
Best ground based exercise for core strength?

 

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andreweden  (B 34354)

Oct 25, 2010, 3:30 PM
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Best ground based exercise for core strength? Can't Post

I have started doing some freefly coach jumps and managed to get 30 mins of tunnel time before leaving the USA (unfortunately no tunnel in Australia).

Been learning heaps but am realising one (of many) of my weaknesses is actually core strength.

What exercise routine/activity will do me the most good? I work out 3-4 times a week with mixed cardio/weights and run 2-3 times a week as well. I am fit, but not apparently 'freefly fit'.

Non-skydivers have suggested yoga (are they taking the piss?)

Cheers,

Andrew


ebusto  (C 38493)

Oct 25, 2010, 3:41 PM
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Squat.


SimonBones  (D 28573)

Oct 25, 2010, 5:58 PM
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

http://www.youtube.com/watch?v=xbsSeVr5NSI

Hands down best option.


Premier skymama  (D 26699)
Moderator
Oct 25, 2010, 7:03 PM
Post #4 of 34 (5142 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

I'm not a trainer, but I do read a lot of articles that mention the "plank" as a good core exercise.


andreweden  (B 34354)

Oct 25, 2010, 7:12 PM
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Re: [SimonBones] Best ground based exercise for core strength? [In reply to] Can't Post

In reply to:

I am thinking you are doing enough of that for both of us Sly Wink


SimonBones  (D 28573)

Oct 26, 2010, 8:26 AM
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In reply to:
In reply to:

I am thinking you are doing enough of that for both of us Sly Wink

Your tunnel instructors may be beating your ass now, but enough time practicing these exercises and you'll be beating them off with both hands!


punkd  (C License)

Oct 26, 2010, 9:48 AM
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

In reply to:
I work out 3-4 times a week with mixed cardio/weights and run 2-3 times a week as well.

Something doesn't add up here. If you work out 3-4 times a week you should be training your core enough.

Are you doing deadlifts, squats, cleans, presses? anything similar while standing? Those will all work your core.. also supplement with a good ab workout every other day..

If you want an out of the box solution, youtube "Ab Ripper X" and give that a go..


EXTremeWade  (D 29835)

Oct 26, 2010, 12:14 PM
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Re: [punkd] Best ground based exercise for core strength? [In reply to] Can't Post

I would start with more calories. You sound a bit weak. Core strength can also be diverted to mental strength. Do you feel strong in the air? How come you dont push down harder when you sit? Freefly more when you can afford it and do a great amount of tunnel time and you wont be happier. You'll come around. Just drink more water man. I agree, if you are working out 3-4 times a week and still feel weak, then you are not progressing. Get what Bones has up there. No joke.


andreweden  (B 34354)

Oct 26, 2010, 1:30 PM
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Re: [EXTremeWade] Best ground based exercise for core strength? [In reply to] Can't Post

trust me - calories are not a problem. I fight to keep the weight off. used to be 90lbs heavier.
Perhaps what I mean is I lack the finer control I find I need for the freefly. I can do sit-ups or brute force ab work. Its the finer control of getting the right back position and that not coupling into changing my leg position/shoulders etc.

perhaps I just need to keep practicing, I might be expecting too much too soon.

as for more tunnel time - alas New Zealand I think is the nearest one now.

I have told my trainer I want to focus some more on core - so I will see what he comes up with.


punkd  (C License)

Oct 26, 2010, 7:46 PM
Post #10 of 34 (5016 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Sounds to me like you're just learning to fly.. the finer control will come with time..


andreweden  (B 34354)

Oct 26, 2010, 7:50 PM
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Re: [punkd] Best ground based exercise for core strength? [In reply to] Can't Post

I'll keep practicing. Always looking for anything I can do to help my cause.


Ronaldo  (D 34728)

Oct 27, 2010, 8:00 AM
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Try slow and controlled reps. BTW, do you have equal strength on both legs? If not, exercise one leg at a time until you match strength.
Talk to the physical trainer of you gym and explain what you want, he may recommend specific exercises.


pilot-one  (D 30000)

Oct 27, 2010, 8:58 AM
Post #13 of 34 (4976 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Kettle bells and yoga....'nuf said.


78RATS  (D 25449)

Oct 27, 2010, 9:02 AM
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Re: [SimonBones] Best ground based exercise for core strength? [In reply to] Can't Post

Simon I always wondered what you were doing - visualization I guess - because I never saw you with one of those dohickies in your hands.


pilot-one  (D 30000)

Oct 27, 2010, 12:37 PM
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Re: [78RATS] Best ground based exercise for core strength? [In reply to] Can't Post

In reply to:
Simon I always wondered what you were doing - visualization I guess - because I never saw you with one of those dohickies in your hands.

From what I hear his dohickie is in his hand quite often.......But I'll tell ya, I like playing with his balls.Tongue

@Simon...see ya at the beach!


fff3  (D 28032)

Oct 28, 2010, 4:01 PM
Post #16 of 34 (4922 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Kettle bell training.


in2jumping  (C License)

Oct 31, 2010, 10:27 AM
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Donkey Dips will do a number on your upper body and your abs (core). You can forgo the dip part to just work the abs (core).

http://www.youtube.com/watch?v=HE9mo6sl8OY


andreweden  (B 34354)

Oct 31, 2010, 1:33 PM
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Re: [in2jumping] Best ground based exercise for core strength? [In reply to] Can't Post

Trainer is on the case and also has me signed up for a yoga session once a week. see how this goes!

I was afraid to look at 'donkey dips' on the work computer....just in case.....


Badabing

Nov 1, 2010, 2:01 PM
Post #19 of 34 (4797 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Dude, freeflying is almost effortless with the right technique..
It's not your core strength, it's technique... get more jumps in and more experience, and you'll see for yourself.

Don't forget to have fun!

Cya,

Mike


andreweden  (B 34354)

Nov 1, 2010, 2:17 PM
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Re: [Badabing] Best ground based exercise for core strength? [In reply to] Can't Post

def having fun!
CoolCool
always land with a big grin on my face


dcfreefly

Nov 1, 2010, 5:18 PM
Post #21 of 34 (4774 views)
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Re: [Badabing] Best ground based exercise for core strength? [In reply to] Can't Post

In reply to:
Dude, freeflying is almost effortless with the right technique..
It's not your core strength, it's technique... get more jumps in and more experience, and you'll see for yourself.

Don't forget to have fun!

Cya,

Mike

Core strength and flexibility can have a direct effect on your technique.


rhys  (D 95)

Nov 7, 2010, 1:33 AM
Post #22 of 34 (4638 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

If you are near Sydney, book an hour with dimitri at the Olympic Park Gymnastics facility he is amazing, he is a skydiver but most importantly he used to coach the Russian/soviet olympic gymnasics team.

He showed us probably the best core strength excecise you can do, simply lie on the ground and roll over slowly and continually keeping your hips as the only point of contact, arms straight out above your head. your shoulders, feet and knees should not touch the ground during the motion.

It is simple but do it for 1 minute and your core is buggered, roll one way for a while then the other. the rolling motion moves the emphasis through all the core muscle groups.

he was inspirational to watch, ever seen someone bounce on a trampoline while doing a handstand?

he is/was $120 an hour. he will teach you layouts and twists etc etc. well worth the education for at least one session.


andreweden  (B 34354)

Nov 7, 2010, 2:13 AM
Post #23 of 34 (4636 views)
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Re: [rhys] Best ground based exercise for core strength? [In reply to] Can't Post

its only 1000km to Sydney Wink

I started yoga last week - it hurt. So it must be doing some good.

more practice in the air for the sit-fly this weekend too.


-ftp-

Mar 17, 2011, 11:55 AM
Post #24 of 34 (4330 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Kegels!!


FreeflyGoat  (D 26046)

Mar 17, 2011, 11:07 PM
Post #25 of 34 (4301 views)
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Re: [andreweden] Best ground based exercise for core strength? [In reply to] Can't Post

Burpees


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