“PT Ski Tips” by Ross Hutchinson, PT

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.