Skier's Workout - The Basics  

Skiing is an activity that requires a variety of skills: strength, endurance, balance and coordination.  Whether you are already in great shape or just starting a fitness program, there are quite a few exercises that will enhance your prowess on the slopes and keep you from getting injured. No matter how many steps you climb, miles you run or weights you lift there are always ski specific muscles that will  burn with your  first turn.  What's worse, there are usually underlying muscle weaknesses that do not show up until you  hit the slopes for the first time and get injured.

Sports Specific Training - Defined
Generally speaking, sports-specific training programs involve focusing on the various skills and minor muscles associated with a particular activity. Depending on the sport, this may include health-related fitness components such as cardiorespiratory endurance, muscular strength  endurance, and flexibility. A  sport specific program may also take into account skill-related measures of fitness such as agility, balance, coordination, power, speed and reaction time. Most sports require a mixture of these components.

Skiing is a sport that relies heavily on skill-related fitness. A traditional fitness program, which includes a combination of weight training and cardiovascular exercise, will only take you so far. Plyometrics and ancillary muscle strength are typically the two missing components from most fitness programs.

There are several ways to begin a sports-specific training program. The easiest  way is to incorporate  these sport specific exercises into your current workout routine and modify your current exercises to suit the sport.

The Basics -  Because of the extended pounding they take during a day of skiing, it is important  to train  your muscles for endurance. For this reason,  exercises should be done with light weight and high repetitions. Many advanced clients tend to slack off because high repetitions and small muscle groups don't feel like hard work and they fail to realize their importance. This formula builds key endurance for skiing's finer techniques.

It is also critically important to maintain  a consistent stretching routine.

Plyometric movements -

It is important to train your body to withstand and absorb the impact associated with skiing , such as hopping from side to side, These suggested plyometric exercises will develop muscle power and strength as well as improve agility.

Forgotten Muscles-

Skiers usually focus on strengthening their quadriceps, gluteals and  hamstrings in pre season conditioning. There are however minor muscle groups that contribute just as much to every turn as quads, glutes and hams. While rarely  put to hard work in day to day life, these muscles are almost constantly engaged while skiing, creating the infrastructure that supports the skeleton in a good athletic stance. Keeping these muscles flexible and strong will have you starting off the season with better form and fewer sore muscles and injuries. More about  ancillary muscles and their uses.

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The information on this web site is intended for information reference purposes only and is not intended as a substitute to professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional. None of the information on this web site should be used to diagnose, treat, cure, or prevent any medical condition.

 
 

 
 

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