INSTRUCTION: Jumping INSTRUCTION: Jumping Balanced Pre-Season Training Written by Freddy Krueger • Photography by Scott N. Atkinson W hether you are located in the warmer southern climates or in a shorter season up north, we all have to make a transition back onto the water after some time off for winter and the holidays. Setting the right amount of time to get back on the water riding your skis along with ramp time can be a tough balancing act. What I’d like to do is give you a quick outline and timetable with some explanations as to how and why I get back on the ramp after some time off. When I start back skiing I basically have my skis. Over those two weeks I expected to about seven weeks before I get on a plane get 16 sets, 10 of which would be jump sets and head to Australia for three pro events. and six of which would be full riding sets. What I like to do is figure out when I’m For the first couple of days I did singles and actually leaving for the event and then work worked my way to three-quarter cuts. Once my way backward to the present day. This I decide to start three-quarter cuts I start year I started skiing on Jan. 12 and that gave each set with a single cut until I get a good me 52 days before leaving for Moomba. My one, and only then do I continue my set with next step was to figure how many of those three-quarter cuts. Even if I spend an entire 52 days would be ski days. For preseason set doing singles when I was expecting to do training I loosely expect to train four of seven three-quarter cuts I stick with each base step days in a week. This allows for sore muscles, until I feel it’s right. If I can’t single cut well, boat shows, meetings, and windy rainy days. adding more speed and a wake crossing isn’t This gives me 30 days of training before I likely to help me jump better. During this leave for Moomba. I’ll then figure two sets two-week time period my riding sets will also If I can’t single cut well, adding more speed and a wake crossing isn’t likely to help me jump better. a day for a total of 60 ski sets to divide up between riding my skis, single cuts, threequarter cuts and full blown doubles. For the week of Jan. 12-19 I just got back on my skis and rode them. That gave me 14 sets to do different drills, get used to the speed again, and just find my balance. In this first week it’s more about getting out the sore muscles than it is about perfecting technique. I want to cut at about 70 percent my max so that my motions are smooth and fluid rather than aggressive but out of control. For the next two weeks, Jan. 19-Feb. 1, I did a mix of beginning jumping and riding ­­­­­­­­42 increase in intensity and I really “tighten” the tolerance on my mistakes. I’m looking for smooth turns that really keep my speed up and perfect wake crossings. I shouldn’t be stumbling off the second wake in either direction and I really want to feel “solid” on my skis because I’m getting ready to begin double cuts soon, and I don’t want to have to figure that out with a ramp coming at me at 60 miles per hour. For the final month of training I got in 20 jump sets and 10 riding sets. These 20 jump sets have a similar step program in the beginning. I started with a single cut and once it was good, I moved to a three-quarter www.USAWATERSKI.org cut and once that was good, I moved to the doubles. As time progressed I dropped the single cut and started with the three-quarter cut, but the most important thing was that each jump set be as good as my technique can be. When I’m riding the skis in this time frame it was all about timing. I was trying to mimic the rhythm and timing out to the 600-foot ball and then off the wakes on the counter cut, and finally a good strong turn with perfect control through the wakes. It also was a perfect time for me to focus on my adjustments for headwind and tailwind as I rode my skis. Because I gave myself a “loose” time frame of four days in a seven-day week, I allowed myself some extra time if needed to either hit the ramp or ride my skis. I try to stick to my schedule as much as possible, but as time for the departure date gets closer, if I’m not skiing well the “panics” can certainly set in. If I find myself in that position, I allow myself some extra sets, but the primary focus has to be technique and fundamentals not just going harder to go farther. I know that not everyone can dedicate as much time to their skiing as I have been fortunate to do because of another job, school, or skiing other disciplines. Hopefully this outline will give you an opportunity to look at your pre-season or even your bigger events like Regionals or Nationals and give you a planned schedule you can focus on and follow so that as you stand on the dock at your first or last tournament of the season, you know you followed your plan and are prepared to take flight. Freddy Krueger’s sponsors include MasterCraft Boats, Zero Off Speed Control, D3 Skis, OJ Props, Tides Medical, Eyres Sunglasses, Body Glove Wetsuits and Masterline Ropes. The Water Skier March/April 2013 The Water Skier March/April 2013 ­­­­­­­­www.USAWATERSKI.org 43