Build Up Your Ski Strength
Build Up Your Ski Strength
Summer is winding down and our little town is already gearing up for winter. All of our snow sport stores have opened their doors and are ready to get you set up with the proper gear. Our two ski resorts, Holiday Valley and HoliMont, have also been busy renovating over the last several months, adding much excitement to the community and enthusiasts near and far. If you are one of the many who plan on enjoying these winter sports, you already know that you need more than just good equipment to be a good skier/snowboarder. You need a strong and conditioned body as well.
Trudging through snow, lugging equipment and racing downhill requires the use of many muscle groups. Building and maintaining these muscles should already be built into your fitness routines. The bad news is that for many, this is not the case. The good news is that there is still plenty of time to get your body in good shape for this upcoming season. The more strength and conditioning you can do will ultimately keep your body safer from injuries and fatigue.
The following are some tips for you to get started and stronger. If you are already involved in a fitness routine, you may find some the following ideas useful as well.
Here’s a quick, general overview of how to train for skiing:
Boost muscle power. Strengthen the areas that get worked the most: your quads, glutes, hamstrings and hips.
Focus on balance. Work your core and the muscles around your hips, which in turn helps provide stability to injury-prone areas such as the knees.
Build endurance. Condition your body so you can easily ski run after run without packing it in before you’re ready.
Bump up your cardio. Complement this exercise plan with cardio activity such as running, hiking, biking or interval training to get your lungs and heart pumping.
Skiing/snowboarding are all about balance. So, the usual routine of focusing solely on opposing muscle groups is not your best go-to. Instead, focus on the whole chorus of muscles required to maintain control and stability. Our anatomy is not typically built to have equal strength between the hamstrings and quads. The trouble begins when the quad strength greatly outmatches the hamstrings. Do not allow yourself to focus on one single exercise. A balanced approach is the best way to prepare and prevent. Eccentric exercise is the best type of exercise to perform in preparation for the ski season. This involves applying resistance to the muscle groups as they are slowly allowed to lengthen. An example of this is a side leg plank with a quick lift but a slow return or a 1-legged dropsy from a bench or chair.
As you probably already know, lunges, squats and side lateral hops (think skater or log jumps) are highly relevant for ski conditioning because these motions are essentially the same as the twisting and turning motions used while skiing down the mountain. Push-ups and chest presses do wonders for your lower back, chest and arm strength, all of which are factors in proper ski form.
Your core is where much of your stabilizing power comes from. The following are a few of the many core exercises that can help build your pillar of power: planks of any variety, crunches, sit-ups and leg raises. Also try hip bridges with either a band around the outside of the thighs or a pillow between the knees for abductor/adductor muscles. Again, focus on form, quality and tempo - more is not always better gaining strength. Keep your core engaged and your breathing in synch for a safe and effective routine.
Make sure to balance your fitness routine by adding cardio that gets your lungs and heart pumping. Brisk walking on a variety of terrain, biking, and jogging are all great choices to help you build a stronger endurance.
Demands on your body during the ski season vary greatly depending on how long and how often you ski. An important principle to remember is that you must be stronger than what your activity requires. A large amount of injuries occurs to the fatigued skier who loses form and ability to react to the terrain appropriately. When that fatigue does set in, there is little benefit to pushing through it as it can lead to a disappointing injury. Sound like a lot? Don't be daunted. A little sweat both before and during the season will lead to your ability to enjoy your sport of choice.
Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training located at 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio visit her Facebook page or www.coreperformancefitness.com. Kim can be reached at 716-698-1198.
