Training for Skiing MSU
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Transcript of Training for Skiing MSU
Objectives
We all know that skiing is fun, and it’s also fantastic for our health. Whether you prefer downhill, backcountry, or cross-country, there are many strength and conditioning exercises that can help you have your best season ever on the slopes or trails. During this workshop, participants will learn sport-specific exercises to incorporate into an exercise program in preparation for an outstanding ski season!
“I’m not sure if balance or strength are more important. Or maybe mobility? So my question is—what is most important?”
Needs Improvement…
Training for Skiing
Consider this…
A full day of downhill skiing could consist of several hours of high intensity exercise at altitude.
Interval workout with built in rest on the lift.
Training is just another word to say preparing.
When we prepare for something, we usually find it much more satisfying, rewarding, and fun.
Training for Skiing
Law of Specificity
Specific physiological adaptations to training
i.e. You get what you train for
Whatever your goals are…train (prepare) accordingly
Training for Skiing
Fitness Components to Skiing
Endurance
Cardiovascular/Aerobic Fitness
Strength
Muscular/Tendons
Ability to produce & absorb forces
Mobility
ROM around joints
Stability/Balance
Joint Integrity and Proprioception
What is your weakest link?
POSTURE!
Types of Muscle Actions
Concentric: Muscles shorten against load. Force is produced.
Eccentric: Muscles lengthen under load. Force is absorbed.
Isometric: Muscles remain same length under load. Force is resisted.
Other Questions
“How to pick out proper skis for one’s fitness level?”
What about a [knee] brace?
“I would like to know more about XC skiing and skating.”
Discounted Bridger Day Passes!
$48 a Day!
On sale now at the Fitness Center
994-5000montana.edu/getfit
Sport Specific Exercises/Drills
Basic—Lower Body
Squats
Lateral Squats
Lateral Band Walks
Lateral Step Overs
Half Squats/Pulse Squats
Lunges (Multi-directional)
Single Leg Reaches/Deadlifts
• “How can an almost-fifty-year-old strengthen her knees to allow more aggressive skiing?”
Sport Specific Exercises/Drills
Basic—Upper Body/Core
Pulldowns/Rows
Pushups
Tricep exercises/presses
XC Ski Machine in Fitness Center
Plank/Side Plank
Bridges/Single Leg Bridges
Cobra/Superman
Birddog
Kayak
Sport Specific Exercises/Drills
Advanced
Jumps Pulse Squat to Squat Jump
Skaters/Skater Jumps
Skater to balance/
Twist Hops
Jump Rope
Lo Box Lateral Drills
Core
Moving Side Planks
• “What exercises will help my quads burn less on moguls?”