Ski Fitness

This article provides some practical tips for preparing you for the ski season ahead.

New York, NY (prHWY.com) January 17, 2011 - Solid physical preparation can make the difference between you having an incredible experience on the slopes, or an incredibly painful experience! This article provides some practical tips for preparing you for the ski season ahead.

The increased ques for the leg machines in the gym during this season leads me to believe that most people feel if their legs are stronger there skiing will be better. This is false on two aspects, firstly machine weights are not functional, secondly and perhaps more importantly though skiing is a sport that primarily utilizes the legs for power, a skiers strength must be developed across the whole body in order to move solidly as a unit. By building general body strength first, you therefore create an opportunity to achieve much more ski-specific physical force when the time comes.

I endeavour to approach weight training holistically, generating strength, power and mobility throughout the entire frame. Assuming an injury free skier with sufficient mobility, the essential demands of skiing are:
* Strength Training
* Core Development
* Agility
* Dynamic Flexibility

Strength Training

The strength component of a skiing training program deals with base strength preparation. This is the work you would need to complete before you can progress onto more advanced forms of training such as stability ball exercise, BOSU integrated training and resisted movement training. This phase should involve fundamental large muscle movements such as squats, lunges, dead lifts and body weight resistance exercises such as pull ups and press ups. These exercises recruit high threshold motor units and increase motor unit firing rate. The base strength preparation phase should last between four and six weeks, depending on your fitness levels.

Core Development

Core training is arguably the most important element of any skiing fitness program. Effective core development will ensure you are strong and stable in the trunk and therefore able to support quick, powerful dynamic movements. In his article "Principles of Skiing Preparation," Chip Richards highlights the importance of moving from our centre, thereby taking the stress away from the limbs and promoting core function.

I use several methods in order to develop core stability. The first and most simple is single leg training. Skiing places great demands on the CNS due to changing surface area and contact points. Single leg training reduces available surface area and halves the body's contact with the ground. Also, skiing requires rates of force production generated by a single leg. Appropriate exercises include single leg backwards lean, opposite leg and arm reach and resistance exercises such as single leg shoulder press and single leg squats.

Unstable surfaces should be incorporated into a winter sports program, with the most effective piece of equipment being the BOSU. Skiing requires high frequency muscle contractions with a restricted range of motion. Therefore, squats and lunges on the BOSU ball are ideal. A wide range of exercise can be performed on a bozu some of which can be seen in my program.

Agility

Due to the aerobic and interval nature of the sport, there is a requirement for skiers to undergo some aerobic training. This is best conducted in the form of explosive and agility work, which requires you to complete short bursts of aerobic activity with a rest period. Exercises involving short sprints, agility ladders and vertical cones/hurdles should be high on the agenda. This will also increase quickness and reaction time.

Dynamic Flexibility

It is my belief that dynamic stretching is a safer and more effective way of improving flexibility. Some of my favourite exercises include leg kicks, star jumps, hip swings in the saggital plane as well as dynamic hip adduction and abduction. Ensure you have conducted some form of aerobic activity before performing such exercises. I would reserve five minutes every session for flexibility work.

In summary, it is very important that you consider all training components when preparing for your ski season. Your ultimate exercise goal should be to have fun, make it functional and of course specific to skiing.

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Categories: Fitness

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