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Training for SkiingNeal Andrews, MS, CSCS
Exercise & Fitness Specialist
MUS Wellness
Montana Moves High Five
Move More, Sit Less
Find Balance in Life
Move Better
Play Outside
Have Fun
Objectives
We all know that skiing is fun, and it’s also fantastic for our health. Whether you prefer downhill, backcountry, or cross-country, there are many strength and conditioning exercises that can help you have your best season ever on the slopes or trails. During this workshop, participants will learn sport-specific exercises to incorporate into an exercise program in preparation for an outstanding ski season!
“I’m not sure if balance or strength are more important. Or maybe mobility? So my question is—what is most important?
Training for Skiing
Consider this…
A full day of downhill skiing could consist of several hours of high intensity exercise at altitude.
Interval workout with built in rest on the lift.
Training is just another word to say preparing.
When we prepare for something, we usually find it much more satisfying, rewarding, and fun.
Training for Skiing
Law of Specificity
Specific physiological adaptations to training
i.e. You get what you train for
Whatever your goals are…train (prepare) accordingly
Training for Skiing
Fitness Components to Skiing
Endurance
Cardiovascular/Aerobic Fitness
Strength
Muscular/Tendons
Ability to produce & absorb forces
Mobility
ROM around joints
Stability/Balance
Joint Integrity and Proprioception
What is your weakest link?
POSTURE!
Needs improvement areas…
…strengthening legs and preparing joints for impact.
…help my muscles fatigue less quickly on moguls.
…knee injury prevention.
…training specific muscle groups for increased endurance.
Types of Muscle Contraction
Concentric: Muscles shorten against load. Force is produced.
Eccentric: Muscles lengthen under load. Force is absorbed.
Isometric: Muscles remain same length under load. Force is resisted.
Sport Specific Exercises/Drills
Basic—Lower Body
Squats
Lateral Squats
Lateral Band Walks
Lateral Step Overs
Half Squats/Pulse Squats
Lunges (Multi-directional)
Single Leg Reaches/Deadlifts
Sport Specific Exercises/Drills
Basic—Upper Body/Core
Pulldowns/Rows
Pushups
Tricep exercises/presses
Plank/Side Plank
Bridges/Single Leg Bridges
Cobra/Superman
Birddog
Kayak
Sport Specific Exercises/Drills
Advanced
Jumps “How do I get better at jumping?”
Pulse Squat to Squat Jump
Skaters/Skater Jumps
Skater to balance/
Twist Hops “I need help with making quicker turns.”
Jump Rope
Lo Box Lateral Drills
Core
Moving Side Planks
Prepare-Play-Have Fun!
