HealthPlex Fitness Center-Personal Training-Functional Movement-Clifton Park NY
You have all new ski equipment—shaped skis, bindings with riser plates, and the latest boots. You feel totally ready to hit the slopes. But are you? Make sure you aren’t forgetting about the most important piece in preventing ski injuries and increasing your skiing enjoyment: your physical condition. Being physically ready for the demands of skiing will decrease your risk of being injured and improve your skiing ability and enjoyment. By engaging in a pre-season ski conditioning program, you can take your skiing to new heights while avoiding the injury pitfalls.
Fortunately, alpine skiing injuries have decreased about fifty percent since the 1970’s thanks to advances in equipment and improvements in ski area management. If you are injured, you are two times more likely to injure a lower extremity than an upper extremity. In fact, one third of all ski injuries occur to the knee joint, and a sprain of the medial collateral ligament on the inside of the knee is the most common ski injury. Other areas commonly injured are the shoulders, thumbs and head.
What’s the best way to prepare your body for the rigors of skiing so that you don’t become an injury statistic? How do you know if the program outlined in your favorite ski magazine covers all the important aspects of ski conditioning to take your skiing to the next level? A comprehensive pre-season ski conditioning program should contain the following components: development of the cardiovascular system, strength training, flexibility work, balance and agility exercises, and explosive/coordination training.
The first step in developing the cardiovascular system is to build an aerobic base. This can be achieved through endurance workouts that are done at a pace where you work up a sweat, but are still able to carry on a conversation with your workout partner. Running, hiking, rowing, bicycling, inline skating, swimming, stair climbing and elliptical machines are all appropriate for building an aerobic base. This type of training boosts your body’s ability to consume and deliver oxygen to your muscles and will decrease the fatigue factor while skiing. Once you established an aerobic base you can add anaerobic training to your regimen. Anaerobic means ”without oxygen” and refers to your muscles ability to function in a state of oxygen deprivation. When you ski continuously for two minutes your body uses the aerobic and anaerobic systems about equally. Lactic acid is a byproduct of anaerobic function and is responsible for the burn you feel in your thighs at the bottom of a ski run. By training your anaerobic system you improve your body’s ability to process lactic acid so that you can ski at a higher intensity for longer periods of time.
You need to have the strength to move and stabilize your joints as you power through different snow conditions. There are many great strengthening exercises that you can choose from. While most skiers know that they need strong legs, it is also crucial that you strengthen the core muscles that surround your midsection. The majority of your time should be spent working on the two pistons that are attached to your skis, but it is important to also incorporate development of upper body muscle groups.
Major muscle groups to be targeted are the hamstrings, quadriceps, hip flexors, calves, gluteals, and trunk musculature. Stretching exercises should be performed after a warm up period and not at rest.
Balance and Agility
Balance and agility training , will greatly enhance the connection between your muscles and your brain, and will help you upright when you get into harder terrain or bumps.
Explosiveness and Coordination
Plyometric training is designed to improve reaction time and increase explosive power, eccentric muscle control, and coordination of fast movements. For more advanced skiers, this type of training simulates on slope conditions, reactions, and explosiveness.
Our comprehensive pre season ski conditioning program incorporates many facets and skills that, when added together, will make you a more effective, dynamic, and hopefully less injured skier.
If you want to build speed, balance and strength for the ski season, you need to maximize your training time before you hit the slopes. This 6 week program starts with individual assessment of your natural movement patterns to find your weak links that can affect your performance on the mountain. Our dynamic stability and strength programming combines lower body strength with core and motor control to make you feel faster and stronger than you ever have before. This is unique and planned program, so only a limited number of spaces are available.
When: Starts October 3rd, Mondays and Wednesdays @4pm (one hour training)
Where: HealthPlex Fitness, 1673 Route 9
Limited to 10 athletes
Cost: $299 for 6 weeks
Strength and Conditioning Specialist, US Ski Patrol Certified