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.

Bobsleigh

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

LOAD MANAGEMENT

Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.

SPEED, ADRENALINE AND GOOD LIFTING TECHNIQUE

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. During a 60-second race, a sleigh can go up to 100 miles per hour (160 km/h). Modern bobsleigh tracks should be at least approximately 5000 feet long (1,5km) and consist of at least 15 curves. 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.

DID YOU KNOW...

...that Bobsleigh has been an Olympic sport since the very first Winter Olympic Games in Chamonix, France, 1924? But the first time women competed in Bobsleigh was in the 2002 Salt Lake City games.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    9 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

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