December 2024 Newsletter: The Value of Pre-Season Ski Conditioning
Thank you to our Strength Coach, Louise Mills-Strasser, MS, ACSM-CEP for contributing this month!
If you’re waiting for the snow to start falling to prepare for ski season it might be too late. Skiing and snowboarding are strenuous activities that involve your whole body. It requires upper body, lower body, and core strength, plus cardio endurance, and flexibility. Let’s be honest, when you’re not in shape for skiing, it’s not as much fun!
But there’s an even more important reason you need to train for ski season- being in ski shape will significantly reduce your risk of sports injuries on the slopes. When your muscles become fatigued, you’re more likely to catch an edge or take a fall. The better shape you’re in, the better you’ll be able to navigate the physical demands on the hill.
A well-rounded workout program for skiing and snowboarding optimizes your performance and lowers the possibility of injuries. Incorporating the following elements ensures that you’re getting the most out of your workout:
Strength training
Endurance training
Mobility and flexibility exercises
Multi directional speed and agility
Balance and stability drills
Any form of cardio will help your aerobic fitness, but some activities are better options than others. Riding your bike or running are excellent ways to keep your cardio up during the offseason, and also strengthens similar muscles that you will use on your skis.
Let’s face it, you’re going to have to do squats and lunges. Squats strengthen your legs and glutes but are also an excellent way to simulate the burn from skiing all day. Lunges improve the lateral movement of your lower body; this will help your balance and allow you to land with less than perfect form.
Some basic examples of these exercises for a balanced winter workout program include:
Calf Raises
Planks & Side Planks
Jump Squats
Supermans
Walking Lunges
Skater Hops
Single Leg Deadlifts
Squats
So what can you do now to prepare for the season? Staying active, cross-training with other sports that compliment the same muscles, and start stretching to ensure you are ready for the first day on the hill.
Looking for a fun way to get in shape? Join in one of our Ski & Snowboarding Conditioning classes - these are great workouts even if you aren’t planning any downhill adventures this year!
Knees for Skis:
December Class Pop-Ups
