What we all really want to know is how can we get back into skiing shape with as little trouble as possible.

Training Tip # 1: FLEXIBILITY:
The first component of pre-season training is flexibility.  Typically we are beginning training pre season because we are not in the best shape possible.  Flexibility has been shown to decrease injury as long as it is done often.  It is not important when it is done relative to exercise but it is important that it be done often.  Flexibility training regimes should focus on hip flexors, hamstrings, trunk flexibility, and calves.

Stretching should be done with at least 20 second holds and no bouncing.  Each stretch to a point of pull and discomfort not pain.  6 repetitions of 20 second holds should be sufficient but with problem areas, holding a moderate stretch for several minutes may be appropriate.

Training Tip #2: BALANCE AND COORDINATION:

Trying to balance standing on one leg can be a challenge, however if you want to improve balance and coordination try standing on semi-circle foam tubes (available at most physical therapy practices) and doing one-legged dips. For timing and a good plyometric workout try jumping rope. Bongo boards and BOSU balls are fun and are used by many national ski teams for coordination drills, Excellent cross-training can be done through inline skating, trail running, and trampoline training.

Balance and coordination are the corner stone to good alpine skiing. Without it you fall down a lot. A prescription for training in this second focus area can progress from 2 legged to one-legged activity.  Bicycling, Total Gym squats, jumping rope, are all quality plyometric activities. Stair and bleacher hops are good too as a progression of weight. When you get good at it try it on one leg.
Training Tip #3: STRENGTH:

Here, a heavy dose of legs and trunk work with moderate focus on the upper body is good. As in all these components a good warm-up period is mandatory. Once the blood is moving a series of squats, leg press, calve raises, leg curls, and ab/adduction exercises is suggested. The trunk focus could be using a gym ball for high crunches, low crunches, twisting crunches, and face down lower back exercises over a gym ball and plank exercises in each position.  Plyometric ball throws overhead, and side to side will also train the trunk in a faster, resisted mode. 

Even though we don’t ski on our arms it’s good to work the lats, triceps, and upper back muscles to support a pole plant and assist you ability to withstand falling, if and when you may. With a strong core you can stabilize and correct while allowing the feet something solid to turn against.

Training Tip #4: SPEED:
Quick lateral movements can be ingrained by placing a pillow on the floor and hoping sideways from foot to foot while maintaining a balanced upper body. An excellent resistant drill is to attach a rubber sport cord around your waist, then have a partner hold one end while you run. Your partner should provide enough resistance to keep you at bay. Try this while running sideways. This is the true test of your lateral movement agility.

Quick sprints, lateral hops, resistant running drills with a sport cord (surgical tubing), and obstacle course hops are suitable drills. Timing is everything and in skiing if you don’t have quick feet the skis will soon be taking you for a ride instead of the other way around.

Training Tip #5: ENDURANCE:

Raise your heart rate. It doesn’t matter what sport your chose to do this via, as long as it is one you enjoy and can commit to doing. The sky is the limit for this: mountain biking, swimming, roller blading, running, hiking, basketball, soccer, tennis, and any other aerobic activity to improve your endurance level. The key is to pick something you enjoy and then do it regularly.

If your goal is to ski strong all day long then a solid base of aerobic fitness is essential. How long you tend to ski continuously without rest will dictate the duration of you aerobic fitness training. If you ski runs from top to bottom then you may need longer intervals of training, however if you ski short distances or duration of the day you may only need to match or slightly increased that interval.

The components of flexibility, balance and coordination, strength, speed, and endurance should be a part of every skier’s preseason training. Of course the intensity will change from World Cup racer to recreational free skier but the fundamentals will remain the same. Most skiers over age thirty don’t aspire to be the next Bode Miller, however we all want to be quicker, stronger, and more confident and safe on our skis. The benefits to be gained from preseason conditioning, include increased athleticism and injury prevention.

The benefits of warm water therapy include increased joint and muscle flexibility, increased muscle strength, relaxation, increased balance and coordination, increased endurance and increased circulation. Individuals of all ages and activity levels have reported excellent results while taking an active role in their recovery. We have successfully treated high school, college, and weekend athletes, workers’ compensation clients, and seniors with a variety of painful conditions. The pool offers a unique medium to relieve pain while providing a serious resistive exercise challenge.

Acute and chronic conditions benefit from the weightless buoyancy, the graded resistance, and the hydrostatic pressure provided by the water. A weak and debilitated individual can use the water effectively for each stage of their recovery and the able, athletic individual with back pain, or a knee injury can withstand different levels of training in the same aquatic environment..

Pool therapy is not swimming – it is standing, walking, reaching, lifting, kicking, floating, running, jumping, treading, etc. It includes a variety of creative challenges, which are endless. The therapists at Accelerate Physical Therapy are ready for any challenge – using pool therapy provides us with one more creative tool to help our patients achieve their physical goals.

The buoyancy decreases the load on the joint structure, which eliminates pain, assists range of motion, and improves circulation. Thirty to ninety percent of body weight can be eliminated allowing early aerobic and resistive training for the athlete. Relieving weight through the spine offers significant pain relief for disc and radicular pathologies while allowing for functional gait, transfers, and resistive strength conditioning.

Arthritic conditions benefit from the reduced compressive forces while allowing for smooth synovial motion and muscle strengthening. Water provides an environment that reduces body weight by 90% when standing in shoulder depth water, thus decreasing musculoskeletal stress or impact on the body. What better way to encourage normal motion in a joint than by eliminating gravity?

Graded resistance is accomplished by varying speed of motion and surface area of the extremity. Upper extremity, lower extremity and trunk exercise performed at a slow speed is assisted while fast motion creates a resistive challenge. Use of water dumbbells, fins, and paddles increase muscle recruitment for higher level strengthening. Furthermore, motion in the water is highly functional as trunk and proximal stabilization musculature are recruited throughout movement in the pool. This challenge incorporates movement of the injured area of the body with the whole person-reinforcing normal motion and coordination. Throwing, pushing, pulling, lifting and reaching can be incorporated into the independent exercise program for return to sports or functional activity. When able, one may initiate high level activities early in the pool with faster return to activity. Further, the use of underwater exercise allows the muscles to be exercised in all directions. This is due to the fact that water resistance is 12 times greater than air resistance.

Confidence increases as the individuals we serve improve their level of control in the water. Soon the activity becomes easier and less challenging out of the water as strength gains continue.

Accelerate Physical Therapy offers one-on -one aquatic therapy treatment. Cost may be discounted by your insurance plan. Programs are tailored to the individual needs of the patient and the treatment diagnosis. Accelerate Physical Therapy. PC are Medicare B (outpatient) providers. If you are covered under Medicare B, we are paid 80% of Medicare’s fee schedule after your deductible is met. There is a limit of ~$,1900 benefits under Medicare B for all physical therapy provided to you everywhere in each calendar year. Medicare benefits are renewed every January. We are participating providers in nearly all insurance plans. We have only abstained from participation with group health insurance carriers who offer less than reasonable and customary reimbursement.

We teach aquatic exercise at the Wheat Ridge Recreational Center, 4005 Kipling St, Wheat Ridge, CO 80033, where the therapeutic pool is 88 degrees.

A cost effective community resource is the warm water therapy pool located at Margaret Walters Center features 92 degree water, pool depth of 0 to 4′6″, a walkway with rail, a hydraulic lift and easily accessible dressing rooms with lockers. Individuals and organizations may purchase swimming services from the DDRC Recreation Division. Please call Howard at (303) 431-0734. DDRC’s Walters Center offers Open Swim hours Tuesday through Friday mornings (8:30 – 9:30 AM), and afternoon Open Swim on Tuesday and Thursday (3:00 to 4:00 PM), and also Wednesdays (4:00 to 5:00 PM).

DDRC Recreation
Walters Center
12665 W. 52nd Ave.
Arvada, CO 80002
(303) 431-0734

Here is a list of some other sites to contact about warm water exercise opportunities:

Apex Center
13150 W 72nd Ave
Arvada, CO 80005
(303) 424-2739

Easter Seals Steve Vestal Center
5755 West Alameda Avenue
Lakewood, CO 80226
(303) 233-1666

Wheat Ridge Recreation Center
Therapeutic Pool (adjacent to the Hot Tubs)
4005 Kipling St
Wheat Ridge, CO 80033-4125
(303) 231-1300

YMCA of Arvada
6350 Eldridge St
Arvada, CO 80004
(303) 422-4977

We will update the list as we discover other options for you.

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Professional ice skater, Ryan Gutzmer, made an astounding recovery from a shoulder injury.  He sent us this link to witness his return to the big time.  Ryan was raised in Arvada, and now travels the world as an entertainer. 
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