Prepare for Ski Season Before the First Snowflake

Physical fitness is the foundation of recreational and elite skiing performance. Fitness is what allows elite skiers to compete at their highest levels under extreme conditions. Fitness, however, plays not only a major role in skiing performance but in injury prevention. Appropriate levels of strength, endurance, and conditioning are necessary to safely meet the demands of skiing. Achieving a higher level of fitness is therefore, an obvious way to enhance your ski performance and enjoyment.

What types of exercise should my preseason ski training include? A balanced training program focuses on aerobic fitness, strength training, core stability, and balance. Aerobic fitness is essential to enduring a long day on the slopes or the racecourse. Both low and high intensity training are important to maximize the benefit. Cross training is an excellent way to build base fitness. Lower intensity workouts are maintained without losing your breath. These can be done for 30–45 minutes three or more times per week. Popular methods include lower extremity focused exercises such as road and off-road cycling, and jogging. Swimming is also a great way to build cardiovascular base fitness. High intensity conditioning focuses on building the explosive power of the anaerobic system. Interval exercises are a great way to improve your stamina, strength, and speed on the slopes. Thirty-second or one minute sprints nearing your maximum potential can be repeated on the bike, the trail, or the treadmill. Consult your physician or trainer to create a program that is specific to your needs and desires for improvement on the ski slope. Strength training is also critical to preseason ski conditioning. Weight room exercises focused on the quadriceps, hamstrings, calves, and abductors should be targeted. Exercises such as squats and lunges challenge different muscle groups. Weight lifting exercises can be done one or more times per week.

Plyometrics are dynamic exercises that stretch and contract your muscles and build your anaerobic potential at the same time. Common examples include jumping, squats, and single leg hops. Plyometrics require maximum force over a short period of time and help build power, strength, and agility. They can be an excellent way to prepare for skiing, though they are used with caution and avoided in some young athletes or those with prior injury.

For more information on preventing ski injuries click here.