I have the opportunity to teach private lessons in jiu-jitsu and wrestling a few times a week. While working with a student who volunteers as a downhill ski instructor, we found some common ground between skiing, brazilian jiujitsu, and judo / wrestling throws.
Through some observation and discussion, we found that the throwing motion in judo or wrestling , the movement in guard retention for jiu-jitsu, and downhill skiing to cross gates all share the same concept of rotating the body. In fact rotation is a very common movement pattern in humans, but our lifestyle of sitting in a car, at a desk, on a couch, and repeat has diminished our rotation ability over the years. The movement is quite simple, where the upper body rotates in one direction while the lower body rotates in another. As a result the body is able to pre-load and powerfully whip through to execute the movement.
Pre-Loading:
This is split second before the load is carried. In this part of the movement the body is getting close to full rotation with the legs and hips facing one way and the chest and shoulders facing another direction. In the hip throw, this would be the entry, with the body rotating at the spine. In downhill skiing a similar effect is desired. The skier maintains the chest and shoulders down hill and allows the lower body to rotate in the desired direction. This is the pre-loading phase for downhill skiing as well.
Loading:
Loading takes place in the split instant of action where rotation becomes undone. In a throw the load happens in the split second the body goes to untwist and the opponents body goes flying. In downhill skiing, this loading happens the split-second transition from one direction to another, cutting around the gate. The more dynamic the rotation combines with the whipping of the body to unwind the rotation, results in more power being generated.
Promoting & Regaining Rotation:
I’m no physical therapist, but I am very movement curious. I’ve recently started using Stick Mobility to work on my rotation and have noticed some quick short term gains. However, I think routine stretching that involves rotation is a good start. I also enjoy doing yoga and other activities that promote rotation; playing catch, hitting a baseball, tennis, racquet ball. Yoga is also a gentle practice that will promote rotation, but all these things need to be done consistently. While playing sports or martial arts are a great way to maintain rotation, it is also a good idea to promote healthy rotation by using Stick Mobility or doing Yoga on a consistent basis.