Ski Conditioning
Imagine it. Every run is like a little piece of heaven, your heart races as you carve turns and maneuver through moguls, there are no restrictions, you are free to express your spirit. We all love the thrill and freedom of the slopes and the last thing we want slowing us down are thighs burning from lactic acid build-up, low back pain, or knees sore from inability to control your skis or snow board in technical sections.
Dr Kevin Stone, Orthopaedic Surgeon for the U.S. Ski Team and Pro Ski Tour, recommends an eight to ten week program a daily training schedule that combines highly aerobic activities like cycling, in-line skating, and running along with weight training and stretching. "A program that combines aerobic and strength training with flexibility conditioning is best because the muscles get strong yet remain supple -- an important quality for absorbing the shocks while skiing down the mountain."
Ski Conditioning requires the following elements of fitness:
(1)Core Stability
Most people don’t realize that all movements of the extremities originate in and emanate outward from the core. Strengthening these muscles increases what's known as core stability, which can help guard against back injury, improve posture and increase mobility and flexibility.
(2)Muscular strength
Snow sports by their very nature place large and unpredictable forces through the legs and trunk. A major source of knee injury is lack of strength and control of the hip stabilizer muscles, which act as a power steering mechanism for the legs. Skiing and snowboarding require significant amounts of strength in the legs and back.
(3)Balance
The undeniable relationship between balance and on-snow performance needs no explanation! It could almost be said that the worse your balance the poorer your chances of achieving high level performance. Better balance equals a greater ability to keep yourself upright, so you spend less time sliding done the slope, and more time actually skiing.
(4)Flexibility
Flexibility is critical in skiing because of the joint stress associated with dynamic multi-joint movements. Lack of range of movement can lead to injury and a reduction in speed, agility, strength and endurance potential. It can also limit your individual skills. Finish the workout with a full body flexibility routine. This will help decrease muscle soreness, and increase muscle flexibility to promote long term benefits.
(5)Cardio fitness
For cardiovascular conditioning, one of the better exercises is stationary, road, or mountain biking. It is not only aerobic training, but it works the leg muscles as well. I believe in cycling for skiing so much due to when I was in the University Ski Club, when I went cycling the day before skiing, my legs felt so much stronger on the slopes. Aim to cycle twice a week, whether it be at the gym, on a mountain bike or on the road, increasing the time or distance gradually each week.
(6)Ski Endurance
Strength and power are vital components of skiing & snowboarding, but if you have poor levels of specific endurance, you will have to sit every second run out to let your legs recover. This might involve doing leg exercises such as lunges and squats, back to back so that your muscles become fatigue resistant. This is done towards the end of your 8 week ski conditioning plan.
(7)Power / Speed
Power training is essential because the very nature of snow sports requires explosive movements, often under loads several times body weight, with quick changes in direction, or a need for control when traversing icy patches.
To get you started on some exercises try the following:
Beginners 1 set of 12-15 repetitions each with 30-40 seconds recovery between movements
Intermediate to advanced 2-3 sets of 12-15 repetitions with 20-30 seconds of recovery between movements
Hamstring Curl - with Swiss Ball
Doing this exercise will help your legs absorb the shocks from bumps and moguls whilst skiing
Preparation : Start by lying on back with arms outstretched and palms up. Place heels on ball with toes pointing straight up.
Movement : Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor. Next, curl your heels toward your glutes by bending your knees. Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
Squat - Balance Board with Swiss Ball Assist
These are great for strengthening up the front of your legs, known as the quads, essential for skiing in the tuck position, and general leg strength
Preparation : Place a stability ball against a sturdy object before stepping onto a balance board. Place feet STRAIGHT AHEAD as depicted.
Movement :
Downward Movement: From the start position, draw your belly button inward toward your spine. Lower yourself down to 90 degrees.
Upward Movement: While maintaining tone in the lower abdomen, “drive” through the feet extending the ankle, knee, and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
Over the next few weeks we will be looking at all the above aspects of fitness for ski conditioning, so that you can have your best season ever! Next week we will be covering Core Stability.
Exercise Pictures are provided courtesy of PTontheNet.com