Additional information
Just the right amount of load!
Bobsleigh is a fast-paced and exciting sport that demands explosivity and strength. It is a good idea to do injury prevention training. Along with adapting work load, this will reduce your risk of injury and help you perform better.
BECOME A BETTER ATHLETE
To be a good sledder, you need to be strong and fast. It’s not just the start of the race this is important. Your body needs to be able to handle the strain during the entire race.
60 SECONDS OF ADRENALINE
During a 60-second race, a sleigh can go up to 100 miles per hour. Modern bobsleigh tracks should be at least approximately 5000 feet long and consist of at least 15 curves.
GOOD LIFTING TECHNIQUE
A two-person sleigh weighs at least 350 pounds, and a four-person sleigh at least about 460 pounds, excluding the crew. The sleigh needs to be transported to and from the track, and so it is important to learn good lifting technique from a young age to prevent back pain.
Exercises
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Active stretch routine
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Back extension
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Kneeling lunge
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Squat
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Forward lunges
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Short speed skating jump
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Calf stretch + hip thrust
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Supine bridge
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Nordic Hamstrings
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Active stretch routine
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Kneeling lunge
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Forward lunges
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Single-leg body tilt
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Long speed skating jump
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Single-leg hip thrust
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Pelvic control +
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Ankle strength +
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Nordic Hamstrings
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Kneeling lunge
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Squat +
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Squat challenge +
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The diver
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Single-leg balance with elastic
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Speed skating jumps on balance mats
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Copenhagen adductor
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Nordic Hamstrings
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
1. + 2. Prone and supine crossover: Keep your shoulders on the floor
3. Hip flexor stretches: Maintain a neutral spine and push you hips forward
4. Downward-facing dog: Keep your knees straight and maintain a neutral spine
5. Keep your knees straight and the lower back in hyper extension
3 x 6–8 repetitions
Back extension
Purpose: To strengthen the lower back
Lie over an exercise ball
Place your hands behind your head and lift your upper body
2–3 x 6–8 repetitions
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
2–3 x 6–8 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Short speed skating jump
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
3 x 8–16 repetitions
Calf stretch + hip thrust
Purpose: To improve ankle and hip flexibility
Start with a straight-knee calf stretch
Raise up on your toes, lift your opposite knee and push your hip forwards
3 x 8–16 repetitions per each side
Supine bridge
Purpose: To strengthen the gluteal and hamstrings muscles
Lie on your back with your heels on a low box
Lift you hips until your body is aligned from shoulder to ankle
Maintain a neutral spine throughout the whole movement
Progression: Perform the exercise with one leg at a time
Alternative: Rotate your foot in different directions
3 x 8–16 repetitions per each side
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Active stretch routine
Purpose: To improve flexibility in the back, hips and hamstrings muscles
1. + 2. Prone and supine crossover: Keep your shoulders on the floor
3. Hip flexor stretches: Maintain a neutral spine and push you hips forward
4. Downward-facing dog: Keep your knees straight and maintain a neutral spine
5. Keep your knees straight and the lower back in hyper extension
3 x 6–8 repetitions
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
2–3 x 6–8 repetitions
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Single-leg body tilt
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
3 x 8–16 repetitions
Long speed skating jump
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
Gradually increase the jump distance
3 x 8–16 repetitions
Single-leg hip thrust
Purpose: To strengthen the gluteal muscles
Lie in a bridge with your shoulders on a bench
Bend your knee to 90 degrees and take your weight through one heel
Lift your pelvis upwards
Simulate a running movement by striding with the opposite leg
3 x 8–16 repetitions per each side
Pelvic control +
Purpose: To improve control of the pelvis and low back
Lie on a box or bench with your pelvis hanging over the edge
Straighten one leg, maintaining a neutral spine position
When your leg is outstretched, perform 3 small pulses moving from the hip
Advanced progression: Perform with both legs together
3 x 8–16 repetitions
Ankle strength +
Purpose: To improve ankle strength
You partner has the elastic around the opposite leg to the side you are training
Hold behind your thigh
Keep your lower leg horizontal
Flex and extend ankle joint
3 x 30 seconds
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
2–3 x 6–8 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Squat challenge +
Purpose: To improve reaction time and hip and knee control
Start standing upright on a bosu with feet hip–width apart
Place your palms on top of partners hands
Your partner unexpectedly drops the balls
Squat and try to catch the two balls
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Single-leg balance with elastic
Purpose: To improve hip, knee and ankle control
Stand on one leg with an elastic around the opposite ankle
Simulate a running movement with your free leg and arms
Maintain perfect hip, knee and ankle alignment
3 x 8-16 repetitions per side
Speed skating jumps on balance mats
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
3 x 8–16 repetitions
Copenhagen adductor
Purpose: To strengthen the hip adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
3 x 8–16 repetitions
Nordic Hamstrings
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
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Play video
Active stretch routine3 x 6–8 repetitions
Play video
Back extension2–3 x 6–8 repetitions
Play video
Kneeling lunge2–3 x 6–8 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Forward lunges3 x 8–16 repetitions
Play video
Short speed skating jump3 x 8–16 repetitions
Play video
Calf stretch + hip thrust3 x 8–16 repetitions per each side
Play video
Supine bridge3 x 8–16 repetitions per each side
Play video
Nordic Hamstrings3 x 3–5 repetitions
