Downhill snow skiing can be an incredibly fun experience, but skiing requires ski specific conditioning and strength or you risk serious injury! Skiing makes specific demands and to get the most from it and avoid injury you need to physically prepare!
Ski specific strength requires strength of the key muscles used in skiing and the right type of strength relative to the specific muscular contractions required in skiing. The key muscles include the Quadriceps (front of thigh), hamstrings (back of thigh), Gluteals (hip musculature), inner thighs, outer thighs, calves, core musculature, low back, shoulder, back, and arms.
These muscles will use all three contraction types: Concentric (muscle shortening to project force externally), Isometric (stationary contraction to prevent movement), and Eccentric (muscle lengthening to absorb forces – like moguls!).
The unique requirement for skiing is Isometric and Eccentric strength and endurance
which requires a specific set of conditioning exercises that mimic the sports
requirements from these muscles. The
core muscles will also mostly be used in an eccentric and isometric fashion and
need to be conditioned specifically as well.
The reACT Trainer - The Ultimate Ski Trainer!
The reACT Trainer (see a video demonstration here: https://www.youtube.com/watch?v=S86Vx_4253Q) is by far the most effective exercise for developing ski specific strength, endurance, power, balance and stability. It emphasizes eccentric muscle contractions which are so important for skiing while also demanding balance and core strength. 5 - 10 minutes twice a week for 2 - 4 weeks before your next ski trip will make a huge difference in your skiing performance! The reACT Trainer is available at most Workout Anytime locations and you can learn to use it quickly by talking to a trainer or using these simple video tutorials: https://www.youtube.com/playlist?list=PLuwTn-fHAYmTlZ64o-wcMPYaWawTfKZnl
Slideboard Training
Slideboards are another amazing ski specific training tool. Slideboard exercise emphasizes lateral movement, balance, coordination and timing. It mimics the demands of skiing really well including loading the muscles in all three ways: while shortening (pushing off), while stabilizing (while gliding) and while lengthening/absorbing (landing on the bumpers. You can purchase a nice unit for home use here: https://www.amazon.com/BRRRN-Slide-Board-Adjustable-Experience/dp/B08N82CDHG/ref=sr_1_6?crid=1PT22JF8L4YTJ&keywords=slide+board+exercise&qid=1643560571&sprefix=slide+board+exercise%2Caps%2C112&sr=8-6
The reACT Trainer and Slideboards are two of the only tools that Olympic Skiers use to get ready for skiing!
No comments:
Post a Comment