Do you love hitting the slopes and cruising through the snow
all in the midst of beautiful scenery? If you have ever been out on the slopes,
you know how fun skiing is but also how exhausting it can be by the end of the
day. Downhill snow sports are some of the most challenging, vigorous, and exciting
forms of exercise around.
Skiing is a unique activity in that you can only participate
a few months out of the year. It is easy to be excited about getting on the
mountain and tell yourself it will just take a few runs to be acclimated but it
is important to physically prepare your body in advance.
a few months out of the year. It is easy to be excited about getting on the
mountain and tell yourself it will just take a few runs to be acclimated but it
is important to physically prepare your body in advance.
There are a handful of factors that come into play while
skiing. These dynamic factors are the reason a skier can become so exhausted by
the end of a long day on the slopes:
skiing. These dynamic factors are the reason a skier can become so exhausted by
the end of a long day on the slopes:
·
Changing terrain
Changing terrain
·
Shifts in center of gravity
Shifts in center of gravity
·
Balance
Balance
·
Speed
Speed
·
Visual perception of terrain
Visual perception of terrain
Adjusting to these factors is important for performance as
well as reducing the risk for injury. These are basic physical fitness
qualities that must be developed to control the dynamic challenges:
well as reducing the risk for injury. These are basic physical fitness
qualities that must be developed to control the dynamic challenges:
·
Endurance
Endurance
·
Strength
Strength
o Concentric
o Eccentric
·
Balance
Balance
·
Flexibility
Flexibility
Developing all qualities in preparation for a ski trip is
simple, requires minimal equipment, and can be added into your regular routine
with ease.
simple, requires minimal equipment, and can be added into your regular routine
with ease.
Preparing for the slope:
Cardiovascular
endurance
o A
ski run can last from a few minutes to ten minutes. During this time of intense
activity, your body will get close to or above your anaerobic threshold
followed by periods of rest on the chair lift.
ski run can last from a few minutes to ten minutes. During this time of intense
activity, your body will get close to or above your anaerobic threshold
followed by periods of rest on the chair lift.
o To
prepare for these bouts of exercise it is most beneficial to incorporate
interval training into your exercise routine for increased endurance and
cardiovascular recovery.
prepare for these bouts of exercise it is most beneficial to incorporate
interval training into your exercise routine for increased endurance and
cardiovascular recovery.
Dynamic
balance
o The
terrain during a ski run varies tremendously. It is important to mimic this in
your training.
terrain during a ski run varies tremendously. It is important to mimic this in
your training.
o Exercise
using a variety of surfaces and equipment for simple body weight exercises that
will challenge both balance and stability.
using a variety of surfaces and equipment for simple body weight exercises that
will challenge both balance and stability.
§
Exercise using Bosu
Exercise using Bosu
§
Exercise using ½ roll
Exercise using ½ roll
§
Exercise on grass
Exercise on grass
§
Exercise on hills
Exercise on hills
Lower
body endurance and strength
o Skiing
requires whole body fitness but the lower half does the majority of work.
Concentric strength is needed for push off skating and jumping. The ability for
a muscle to eccentrically contract to absorb impact from jumps, bumps and other
terrain is just as important. Also
isometric strength is required. Condition concentric, isometric, and eccentric
movement for strength and endurance to give the body the ability to maintain
performance throughout the day.
requires whole body fitness but the lower half does the majority of work.
Concentric strength is needed for push off skating and jumping. The ability for
a muscle to eccentrically contract to absorb impact from jumps, bumps and other
terrain is just as important. Also
isometric strength is required. Condition concentric, isometric, and eccentric
movement for strength and endurance to give the body the ability to maintain
performance throughout the day.
o Focus
on performing these movements with:
on performing these movements with:
§
High repetitions
High repetitions
§
All directions
All directions
§
Varied speeds
Varied speeds
§
Different surfaces
Different surfaces
§
Isometric holds
Isometric holds
Flexibility
o As
in all physical activities and sports it is important to have both muscular and
joint mobility. This will improve performance and reduce the risk for injury.
in all physical activities and sports it is important to have both muscular and
joint mobility. This will improve performance and reduce the risk for injury.
o It
is important to work on flexibility through stretching but also to increase
freedom of movement by training in varied directions.
is important to work on flexibility through stretching but also to increase
freedom of movement by training in varied directions.
Correctly prepare for a ski trip and it will be awesome!
Remember that preparation continues on the trip and it is import to warm up
before your first run. Check out this great dynamic warm-up prepared for skiers
from Certified Strength & Conditioning Specialist Eric Chandler and come back later this week for Drew Sifflard’s blog post on exercises to improve performance throughout
the ski season.
Remember that preparation continues on the trip and it is import to warm up
before your first run. Check out this great dynamic warm-up prepared for skiers
from Certified Strength & Conditioning Specialist Eric Chandler and come back later this week for Drew Sifflard’s blog post on exercises to improve performance throughout
the ski season.
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Blog post by Ryan Kempson.
