Training Principles in Skiing Preparation

By Carlos Rivas, M.S., C.S.C.S.

Snow skiing is a challenging sport that requires a perfect combination of strength, endurance, flexibility and balance. Working on all these components of fitness will allow you to minimize pain, soreness and injuries. It is a very good idea to spend at least 6 to 8 weeks developing a base strength across the whole body, through basic movement patterns: push, pull, squat, bend, lunge and twist. The best way to train is with a well-rounded fitness program that includes precise amounts of stretching, core and stability training, along with cardiovascular, strength and proper nutrition, which is beyond the scope of this article. However, I have highlighted a few exercises the Baptist East Milestone personal training team uses with clients to develop their core strength.  

The Skier Crunch

This exercise mimics the absorption motion of skiing on a horizontal plain. It uses the hip flexor muscles in your legs, as well as your entire trunk for balance and stabilization.

1. Start extended with your body straight, toes on the ball and hands straight below your chest.
2. Maintaining perfect abdominal squeeze, roll the ball up under your hips, so you're balancing on the top of your toes, hold for two seconds and extend.
3. Work up to two sets of 15 repetitions with perfect form.

Supine Jack Knife

This exercise builds strength into the hamstrings and the backside of your body while continuing to challenge the stabilizer muscles of the trunk.

1. Start with heels on the ball, shoulders on the ground and spread arms for balance.
2. Use your trunk muscles to straighten your body like a board.
3. Maintaining pelvic stability, curl your legs, rolling the ball toward your glutes until the toes are pressed against the ball.
4. Hold for two seconds and straighten.
5. Work towards two sets of 12 repetitions.

Squat-Balance Board

This exercise will improve your balance and reflexes as well as stability of the entire body with an emphasis on the lower body.

1. Step onto a balance board and place feet straight ahead.
2. From the upright position descend down by unlocking the hips and performing a squat position to just above a 90-degree angle.
3. The knees should not go over the toes.
4. Perform downward repetitions slowly and concentrate on the alignment of your body.
5. Partial squats should progress to full squats as balance and coordination improve.

The Bottom Line

For anyone looking to increase fitness for skiing, building strength and stability in the center of your body is key. Take time to plan physically for your next trip to the mountains. By building a base of whole-body strength and developing your core you can decide whether you have an incredible experience or an incredibly painful experience. With proper supervision you can develop the appropriate amounts of flexibility, stability, strength and cardiovascular fitness needed to ensure you have a wonderful experience on the slopes.

Carlos Alberto Rivas, M.S., C.S.C.S., is the fitness/personal training director at the Baptist East/Milestone Wellness Center. Carlos has a master's degree in exercise physiology and has over 10,000 hours of personal training experience. He is also a member of Kentuckiana HealthFitness magazine's editorial advisory board. Carlos can be reached at 502-896-3900, ext.142.