Training tips for the winter ski season
Training tips for the winter ski season:
You can’t ignore it any longer, summer is over and the holiday season is approaching fast. It’s no secret that this is the time of year that we tend to pack those pounds back on. However, it is possible to make that extra padding work for you.
For the majority of those that take part in winter sports, skiing is the adventure of choice. Like with any sport though, training should be considered and planned so that you can maximise your time on the slopes as much as possible and come home injury free.
What Your Body Needs
The most common injury for skiers is ACL (knee) injury and the best way to train against this is strength symmetry training. Your quadriceps and hamstrings are antagonistic pairs of muscles, so, if your quads are more than 20% stronger than your hamstrings, you’re more likely to blow out your knee and end your season. A big part of training for skiing is preventing injury and ensuring a balance of power and flexibility throughout your body.
How to Train
Most people have much stronger quads than hamstrings, so the best recommendation is to incorporate step-ups to even out the imbalance. Place one foot on an elevated surface, like a chair or bench, so your front thigh is parallel to the floor. Step up onto the surface. For a tougher workout, do lunges up a staircase—think of it as basically a series of step-ups for both legs.
Like any sport, the more preparation and practice you can bank before the event (or holiday in this instance), the better. There is no better way to improve than to actually replicate the actions and movements themselves, so where possible hit the snow dome or dry slopes in advance. Combine this with some gym based training, focusing on single sided, lower body and core dominant focused exercises and you’ll be sailing down the slopes.
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