Pre-Season Conditioning For Skiers

If you have not started already, it is now time to really focus on getting your skiing muscles back into ski condition. It happens to all of us. We train a little here and there and after that first day of skiing, you can feel all those muscle groups you have neglected over the summer.

Hey, like I said it happens to all of us. No matter how much training you do, you can never really get away from the "first day kinks". However, by training you do eliminate a great deal of aches and pains and prevent unnecessary injuries from occurring. Try following some of these tips on exercises you can do in your gym or home.

First, you need to understand that you can condition the muscles in addition to strengthen them at the same time. Far to often people strengthen muscles, but forget that without the conditioning, your muscles will only perform for a short period of time. Starting with your legs. You can always do traditional squats and leg presses, but try walking lunges up a hill or stationary jumping lunges. Stand in place and get into a lunge position. As you jump up, switch feet so that you land in the opposite lunge position. Do one after the other without stopping. Try 2 sets of 10-20 lunges on each leg. Do not forget about the hamstrings. (Back of the leg muscles) These are your knee protector muscles. Simple leg curls will do the trick, but try doing one day slightly heavier weight for 2 sets of 10-12 repetitions and another day do lighter weight for 2 sets of 20-25 repetitions. This variety will be best for your muscles. Ok, the legs are obviously very important, but your "core" muscles are the next most important area to condition.

The core muscles are your abdominal and lower back region. Try sitting with your feet under a chair with your knees bent. Next, sit back slightly until you feel your stomach area (abdominals) tighten up slightly. As you remain in this position rotate your shoulders and try to reach with your arms (keeping both hands together) and touch the floor on that side, then rotate and try to touch the floor on the other side. Keep up this motion and try 2 sets of 10-25 touches on each side. Remember to breathe and do not hold your breath. This will really strengthen your "core" section, but continue to do crunches, knee pulls to chest and trunk circles. (Lying on back with hands behind neck and knees and feet in air, rotate so your right elbow is coming up to touch your left knee and visa-versa)

Keep in mind that these are two areas (legs, core group) you must train, but you should also prepare your arms, shoulders and cardiovascular system as well. A regular (3x per week) schedule of exercise will contribute to better ski performance, less injury and quicker recovery. Along with the exercises you should put equal time in stretching your body. Flexibility is key to the movement of those conditioned muscles. Make a good effort to run, walk uphill, bike and row for optimal conditioning. There are hundreds of training techniques and protocol I can provide you, but these are the basics. If at any time you need more information on a subject just email me. I always advise you talk with your doctor about any reasons you should not exercise or condition.

Lets get going! The season is approaching fast.

Chris Kaiser
Nationally Certified Strength and Conditioning Instructor
cbkexercise@worldnet.att.net