When to start:
Start at least 2-3 months prior to the season, this will give you time to improve your mobility and gain strength. It takes about 6-8 week to build hypertrophy or increase muscle mass. With skiing you have gravity added to you, you need to be able to control your skis or snowboard but also have the stress of gravity on your body. The intensity of training will vary by what type of skiing you are and you should adjust your pre-training accordingly. The steeper the slope the more strength you need to have to maintain control. You always want to be in control to keep you safe and others around you. There is a reason we are seeing more signs on I-70 advertising ski injury lawyers. Skiing and snowboarding is an amazing activity, but we all need to be reasonable.
Why is it important to Prepare?
Plan for the “Oh $#!t Scenario”. When you are practicing basketball, you do not run the drills of the perfect play you practice for the scenario where you are getting pressed in the backcourt and need to get the ball inbounds. The same thing applies to your physical training. Plan for what could go wrong and your body is more likely going to be able to handle that unusual stress if it presents. Anyone who has skied or boarded knows the conditions vary, you can be a groomer and next thing you know you’re on ice. Training your body to handle different conditions is very important!
What type of exercises are best?
A variety of exercises can be good. My preference is cross training! A mix of weight training and cardio. Building strength can be done through body weight training, using bands, dumbbells, barbells, machines, etc but the key is to challenge the body in multiple directions, speeds, amplitude. This does not mean you need to pay for a gym, you can make a great workout from the comfort of your home with minimal to no equipment needed. Remember The Rules of 3: move in 3 planes of motion. Whether you are doing CrossFit, barre, yoga, spinning, interval training, HIT style, boxing, etc it is important to train the body in the 3 planes motions.
What are the 3 planes of motion?
Sagittal Plane: moving in the forward and backwards direction. We spend most of our daily lives in the sagittal plane, such as walking.
Frontal Plane: moving side to side or lateral movements
Transverse: rotational movements, like the hands of a clock.
Why is it important to train in 3 planes?
A common injury in skiing is an ACL tear. ACL typically happens for a rotation stress placed in the knee. While all injuries can not be prevented if we train the knee to handle a rotation stress you are less likely to suffer an injury if your knee is placed in the compromising position.
Having the proper mobility in the hips, ankles, and knees allows for improved ability to handle different stresses. It also gives you more leeway if your technique is not perfect but you have a more solid foundation.
Best mobility skiing exercises:
1. Hip mobility: flexor, adductor, rotation (IR/ER)
2. Ankle/ foot mobility: flexion at the ankle to drive your shins in the boots. Rolling your feet to create arch and collapse the arch to help with turning
Best mobility snowboarding exercise:
1. Crab walk bridge
2. Hip mobility
3. Hamstring mobility
4. Heel/toe wt shifts
Best stability exercises Skiing:
1. Lunges in 3 planes
2. Step up in 3 planes
3. SL taps downs in 3 planes
4. Band walks
Best stability exercises snowboarding:
1. 180 jumps
2. Heel/toe with MB3. SL taps downs (reps and hold)
