The 2008-2009 ski season is apon us at last, and if you’re like me,     you’ve waited all year long for that glorious white powder.     Incidentally, this is the time of year that most of say, “Ok, it’s time to     get in shape for the winter.”  Even though I am out with a season           ending injury, I can still offer my advice and get all of you in solid     alpine shape for the season.  I have mourned my loss, and I'll be back     at 115% next year.  No time to lose for all of you though

    That is the aim of this article.  To equip you with the tools of     knowledge and exercise that is essential to an effective ski     conditioning and preparation program.  The importance of effective     and quality conditioning in a sport as demanding an unforgiving as     skiing can not be overstated enough. 

    There are seven basic principles that are essential when conditioning     for the demands of the ski season.  Efficiency and noted progress in     every area will ensure your ability to perform to your optimum     capabilities, and more importantly allow you to avoid the classis     skiing injuries that come along with a lack of conditioning.

 

         (1)   Cardiovascular Training  One of the best cardiovascular     mediums to be in when preparing for the ski season, is on the bike.       The elevation of the heart rate, coupled with demand placed onto the     quadriceps, is ideal when preparing for the slopes.  Specifically,               intervals on the bike, with two minute sprints at 100rpm’s or higher,     with one minute rest periods.  Alternatively, running on the treadmill     develops your cardiovascular of your heart and lungs more effectively,     than any other mode of cardio.  You can’t go wrong with that.

         

                                              

A clip from 'Playground' - Warren Miller 2007 Feature.  If this doesn't get you amped for training for the ski season, I don't know what will

(2)   Strength Training  When working on strength training in preparation for the ski season, your quadriceps and gluteal groups should be your focus, as they are most involved on those long steep and demanding runs.  One exercise that is particularly effective is the one legged squat.  Standing on the edge of a step with your inside leg, your arms tucked in as if you are skiing (convenient), and your outside leg elevated, lower yourself slowly to about 75 degrees and some back up.  The repetitions should be performed fluidly and rhythmically, with a slight one second pause at the bottom of the rep.  Start at about 30 seconds on each leg, and working up.  This in combination with staple type exercises such as squats, leg presses, lunges and seated hamstring curls are optimum.

(3)   Flexibility  Flexibility is a key component to any type of conditioning, and conditioning specific to skiing is no exception.  Proper length tension relationships is second to none in the prevention of injury and of optimum performance.  In skiing, your body’s ability to recruit proper muscle groups under abnormal stresses is essential, and is impeded by a lack of flexibility.  For your hamstrings, the track stretch:  Kneel down, and sit back on your back heel with your toes on the ground.  Your front leg should be straight out in front of you with your toes up in the air.  With your front knee soft, gently lower your chest towards your knee, and at the same time visualize pushing your hips in the opposite direction.  Hold for thirty seconds and switch.  For your hip flexors:  Kneeling on one knee, one leg out in front, and your back up straight, lean forward into your front leg, and at  the same time slightly leaning back and away from your front leg.  You should feel a stretch in the front of your hip.  For your quadriceps:  Bend a knee behind you, grasp your ankle and gently pull it towards you until you feel a stretch in the thigh.

(4)   Agility  Another aspect of skiing that is essential is your ability to react efficiently to your environment as your are hurling down the slopes, and your levels of mobility while doing so.  Agility is increased in a number of effective exercises, but one good one is lateral lunges and progressing to lateral hops.  Called ice skaters by some, equally effective for skiing.  Start by taking a step out to the side with your toes facing forwards and continuing directly into a squatting position onto your outside leg with your inside leg straight.  Push off your bent leg and come back to center, continuing with the other side.  Do 15 reps on each leg.  Once strength improves, progress to leaping out to the outside leg, squatting onto the one leg, and driving off hard to the side to the other leg, going directly down into the squat and repeating.  It should resemble an ice skater skating down the rink, hence the name.  This exercise is also very much conducive to developing power and speed, both important attributes.

(5)   Speed  Speed is increased by only one way, moving fast.  A myriad of exercises can be applied here and modified accordingly.  One mode that works well, and was also mentioned under cardiovascular training, is intervals.  Periods of intense speed, followed by a quick recovery and repeated.  Possibly the best for this, is running stairs.  At a stadium, at the park, at Green Lake, in Queen Anne, wherever non slippery stairs of some distance are found.  Start by sprinting as hard as you can getting your knees up high up the stairs, turn around at the top, and begin descending by leaping from the left side of one stair down to the right side of the stair below it, landing with soft knees.  This mimics the side to side motion of skiing.

(6)   Power  Your power is a function of your strength coupled with your speed.  In other words, your ability to produce significant amount of force, quickly.  This principle plays an enormous role in skiing.  Plyometrics has proven to be the most effective means for developing power.  Plyometrics are basically performing one movement pattern that puts a muscle into a stretch and followed immediately by an explosive motion that contracts that same muscle.  My favorite, as so many have discovered, jump squats and progressing to box jumps.  Start by going into a squat position, your back straight, your hands up, your hips turned out, and lowering yourself down to your heels, keeping your knees behind your toes.  Come out of the squat with an explosive force, leaping as high as you can, and landing with soft knees directly into the next squat.  Repeating 15 times.  Progress by doing the same exercise, but jumping onto a box, and then back off it into the next squat.

(7)   Balance    Your balance is something that is going to be of obvious benefit to the skier.  Specifically for those last few runs of the day when your legs are getting fatigued, and reaction time is slowing.  This is when you are most vulnerable to injury.  To train your balance, you must be in an environment of high proprioception and instability.  BOSU balls work wonderfully for this.  Start by standing on the BOSU and doing repetitive squats.  The instability of the ball alone will be effective in working on balance.  Progress to doing the same thing with one leg.  Your foot placed directly in the middle of the BOSU, and doing one legged squats.  In addition, have a partner throw medicine ball at you while standing on the BOSE from all angles.

 

As with all training, your ski conditioning should be fun and exciting.  Keep your mind on the goals of the ski season, and you will be able to ski hard all season long and avoid injury.  Stay motivated by working with a partner, and don’t hesitate to seek professional guidance to ensure avoidance of injury and optimum training.