Train like a bobsledder, no snow or ice needed!

Warm Up:

  • Stand on one leg, Hug your right knee for 30 seconds, then switch legs.
  • Bring your feet together, keep your legs straight, and reach for your toes for 30 seconds
  • 15 jumping jacks

Core Exercises: Core strength is important when bobsledders are zooming down steep hills at high speeds. The next few exercises will help you gain strength in your core.

  • Straight Leg Sit-Ups  (10 seconds)
  • Lay on your back with legs straight
  • With your hands to your sides, sit up and reach as far as you can. 
  • Bridges (10 seconds)
    • Lie on your back in a sit up position with bent legs
    • Slowly lift your hips straight up until your butt is off of the floor and your back is straight
  • Side Crunches (10 reps each side)
  • Lie down on the floor in the sit-up position
  • Turn your legs to one side while keeping your back flat on the ground
  • Crunch your body upwards to the sky
  • Bobsled Spelling Challenge
    • Lie on your back with your legs straight and feet together
    • Slowly lift your feet 4-8 inches off of the floor while keeping your legs straight
    • Spell out the word B-O-B-S-L-E-D with your feet
    • If you mess up, you have to start from the beginning!

Explosive Exercises: Bobsledders must have explosive power while pushing their teammates and remaining stable on the bobsled.  The next exercises will help you gain explosion.

  • High Jumps (10 reps)
    • Jump as high as you can straight up
    • Swing your arms to help you gain momentum and jump higher
  • Running in place  (10 seconds)
    • Stand straight and run in place, pumping your arms as fast as you can
  • Crab Walk (15 seconds)
    • Sit on the floor with your knees bent in front of you and your arms to your sides
    • Place your hands on the floor and lift your butt of the floor 
    • Move in every direction like a crab

Cool Down:

Find a seat on the floor or on a couch or chair. Make sure your back is nice and straight. Close your eyes with your hands on your lap. Take 10 deep breaths. Repeat if needed. You’re all done! Great job! Make sure you drink some water with a healthy snack