Pre-season fitness tips and exercises for better skiing by ski guru and elite instructor Mark Gear.

There
is no better physical training for skiing than skiing itself. The
majority of people who ski partake in the sport for 2-3 weeks per year.
So its probably safe to say that more enjoyment can be had by most
skiers, if they physically prepare for those precious days on the mountain.

This
is not intended to be a set programme, but aims to provide insight for
how to train more specifically for skiing. To take your dry land ski
training more seriously, head down to your local gym and ask for help
from the professional staff to design a personal programme. This really
can do wonders for your skiing. It's best to be in good physical shape
before starting a strength training programme. Check with your doctor
before starting a physical fitness programme.

Programme duration

Any
exercise you can do before your ski trip will certainly help. However,
an 8 – 10 week ski specific programme of 3-4 training sessions per week
can help dramatically. Starting with strength training and ending with
plyometric training. This will help prevent your legs from burning
half way down the slopes and reduces the risk of injury. More about
Plyometric training later.

Cross training

Cross
training through different sports is a great way to improve general
fitness for skiing and will help most recreational skiers. Any sport
that involves moving the legs and getting the heart and lungs working is
a good place to start. Running, jogging, cycling, swimming and tennis
are great sports to prepare yourself for the coming season.

Flexibility

Flexibility
is an important part of training for any sport and can help reduce the
risk of injury. It is important to take the time to stretch straight
after each training session, whilst the muscles are still warm.

Skiing specific training

This
kind of training includes initially strength training with weights and
secondly plyometric training. Once strength has been increased,
plyometric training can later be used to improve speed, agility and
power. Ski specific training, as the name implies, aims to target the
muscle groups used in skiing and to use them in a similar way to skiing.

Some skiing specific strength training exercises

The
following exercises not only increase strength, but also balance skills
which are important for skiing. The exercises should be performed in
repetitions and sets. Again it's best to ask a fitness trainer for help
at your local gym to design a personalised programme.

Free weight squats

Free
weight squats (no machine), for improving whole body strength and
balance. This exercise really targets the legs and core which are
important muscle groups to strengthen for higher performance skiing. It
is important to perform squats with the correct technique. Care should be taken as poorly performed squats can cause injury.

Some useful tips for free weight squats

• Warm up first with low weight or no weight.
• Use someone to spot you.
• Face a mirror to check your technique
• Keep your back straight and parallel to your lower legs through each squatting movement
• Keep your head up and look forwards with eyes open.
• Keep your chest pushed out in front.
• Keep your feet in a comfortable symmetrical stance.
• Keep your feet flat on the floor through each squat.

The Lunge

The
lunge also targets the major muscle groups used in skiing. Precaution
should be used to ensure correct technique. The emphasis should be on
quality, balanced and smooth lunges without too much weight.

Some useful tips for lunges

• Warm up first without much weight.
• Use someone to spot you when lifting more weight.
• Stand with one foot forward, the other back.
• Both feet should be facing straight forward.
• Be sure your front knee is over your front ankle.
• Lower your back knee almost to the floor, and rise up again.
• Concentrate on squeezing to push yourself up, keep the abdominals tight and the lower back in a neutral position.
• Maintain the body in an upright position with a straight back to avoid leaning forward.

One leg squats

One
leg squats can be more difficult to perform as balancing is more
challenging. It's best again to start with low weight. When
comfortable with the technique, weight can be held in each hand or on a
bar held behind the neck. Try placing a cushion under the front foot to
really target your balancing skills. This helps to strengthen the
little muscles used for balance in the legs and core.

Some useful tips for one leg squats

• Use someone to spot you when lifting more weight.
• Stand with one foot forward, the other placed behind on a bench
• Keep your back straight
• ensure your front knee does not pass in front of your toes

Plyometric training

Plyometric
training involves high-intensity, explosive muscular contractions that
encourage the stretch reflex (stretching the muscle before contraction
so that it contracts with greater force). Sounds complex although most
plyometric exercises are simple. The most common plyometric exercises
include hops, jumping and bounding movements. This type of training is
typically done after a strength training programme. Plyometric exercises
can enhance agility, speed and power which are important components of
higher performance skiing.

A skiing specific plyometric exercise

 Lateral jumps

Lateral
jumping simulates many movements that are used in skiing. Bending and
stretching of the legs with agile lateral movement, including flexing of
the ankles, knees and hips. Aim to keep good control and balance,
landing and taking off with both feet.

Control leg symmetry in lateral jumps. Aim
to keep your knees and feet the same distance apart. This is an ideal
stance for skiing. Developing this kind of control can really help build
stability and symmetry into your skiing stance.

By Mark Gear  Head ski coach at All Mountain Performance Chamonix.