Get ready to Snow Ski: Basic Training

By Carlos Alberto Rivas, MS, CSCS

Snow skiing is a challenging sport that requires a perfect combination of strength, endurance, flexibility and balance. Unfortunately, most people who ski are typically weak on all or most of the fitness components I just mentioned. 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 6-8 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, cardiovascular endurance training, and strength training which is beyond the scope of this article. However, I have highlighted below a few exercises the Baptist East Milestone Personal Training team uses with clients to develop their core strength.

The Stability Ball Crunch

This exercise will train your midsection (the abdominal muscles) which will help you become a stronger skier.

1. Start by sitting on your stability ball
2. Roll down so that your lower back and mid back is on top of the ball. Then perform a basic crunch while on the ball.
3. Work up to 3 sets of 15 repetitions with perfect form.

One Legged Squat

This exercise builds strength into the quadriceps, hamstrings and glutes, while continuing to challenge the stabilizer muscles of the trunk.

1. Start by standing on one leg. This will challenge your overall balance.
2. Squat down and touch the sides of your calf muscles with both hands while standing on one leg.
3. Maintain your balance and come up to the full upright position.
4. Work towards 2 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 improves.

The bottom line

For anyone looking to increase fitness for skiing, building strength and stability in the center of your body is absolute 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 proper amounts of flexibility, stability, strength and cardiovascular fitness needed to ensure you have a wonderful experience on the slopes.

Carlos Alberto Rivas, MS, CSCS is the Fitness/ Personal Training Director of the Baptist East/MilestoneWellness Center. Carlos has a Master's Degree in Exercise Physiology and has over 10,000 hours of Personal Training Experience. Carlos is also a member of the Kentuckiana HealthFitness Magazine's Editorial Advisory Board. Carlos can be reached by phone at 502-896-3900 ext.142.