How Ski Conditioning Works
-Mariah May, CSCS
It’s that special time of year… Ski conditioning is here! Two times a week we come to the gym only to leave with some shaky legs. Why do we do this? Our ski conditioning is essential for the avid skier who wants to build their endurance, strength, and prevent injuries for their time on the mountains
Anatomy And Physiology Of The Skier
Legs
Glutes: Our power producers and stabilizers. They help keep our hips in the correct positions and balance especially when in single leg positions.
Quad:They are engaged during a downhill stance with a slight hip hinge. When you are turning parallel and using the inside and outside edges of your ski, your quads are working to apply force for carving. With your knees constantly bent these muscles are working nonstop.
Hamstring:Your hamstrings are also used to stabilize your body as you lean forward, hinging at the hips. As you rise up and down to maintain balance, your hamstrings will contract and work against resistance to extend your hips from the hinge.
Upper body
Core: Your abdominal muscles are used in skiing to keep an upright posture and maintain balance. These muscles work together to stabilize your pelvis and spine.
Back: Back muscles act as counter levers to the momentum created by lower limb movement.
Movements you will see and how they translate
In our workouts you will see a lot of leg work as well as some upper body. While we may imagine skiing being all legs, our core and back still play a part in a strong skier (as mentioned above).
For the legs and hips we make sure to have a mix of our planes of movement. Two of the prominent ones with skiing are the sagittal plane and the frontronal plane.
Sagittal plane: The sagittal plane involves forward and backward movements, which are essential during activities like skiing, where you shift your weight, lean forward during descents, and push off as you glide. Exercises include: lunges, Bulgarian split squats, squats, deadlift, and kb swing.
Frontal plane: Movements in the frontal plane help improve hip mobility and flexibility in, which is essential for making smooth turns. Exercises include: lateral lunges, cossack squat, and curtsy lunge.
How Does This Prevent Injury?
One of the most common injuries in skiing involves the knees, particularly the ACL and MCL. These ligaments are vulnerable due to the high forces and sudden changes in direction that skiing demands. How does our program help prevent these kinds of injuries?
Strengthening Supporting Muscles: By targeting the quads, hamstrings, and glutes, we enhance the strength of the muscles that stabilize the knee joint.
Improved Balance and Coordination: Core stability is another vital component in injury prevention. A strong core helps maintain proper posture and balance, reducing the likelihood of falls or awkward landings that can lead to injury.
Our ski conditioning program doesn’t just focus on building strength—it also trains the body for stability, mobility, and coordination. By preparing your body, you'll not only perform better on the slopes, but you'll also stay safer throughout the season.
Sources:
https://www.idsportsmed.com/is-skiing-a-good-form-of-exercise-learn-the-benefits-you-can-expect/