Introduction
Whether you’re a skier or snowboarder, preparing your body for winter is key.
Most of us opt to spend a week in the mountains, which requires a good base level of fitness but also asks a lot from muscle groups that are not usually utilised in everyday life. It is argued that the a person needs at least 6 weeks of ski-specific training to condition the body ready for your winter holiday.
Acquiring adequate fitness for the slopes will also reduce the risk of injury; something we want to avoid when skiing!
Preparation
The annual ski trip maybe considered a family holiday, but it requires a high level of fitness and strength to participate safely. Your body will respond to the challenges far better if you are in good shape. Having a baseline fitness means you are much less likely to fatigue. Fatigue holds one of the biggest reasons for injury, with injuries recording to of been sustained at around 3pm.
Pre-existing injuries
If you are carrying a ‘niggling’ injury, NOW is the time to deal with it! You need to be realistic with your treatment or even surgery timeline and allow for sufficient recovery before venturing onto the snow.
Equipment
Now, I appreciate ski related equipment comes at a cost. And I’m not saying you need to go out and buy lots and lots of gear. But what you can easily do, is ensure the equipment you do own, or that you are borrowing, is set up correctly and is in a ‘well-serviced’ condition. Equipment can alter depending on your ability and this should be taken into consideration when organising.
Behaviour
Skiing and snowboarding are fun sports, but if you are scared or fearful your risk of injury significantly increases. Be mindful that alcohol decreases your performance & awareness and can be the main influence when it comes to injury. Fatigue onset is normally seen around day 3, so pace yourself and don’t overdo it! Take into account those around you, especially when utilising lifts as this can be a common area for injuries to take place in. And lastly, remember to stay hydrated when exerting yourself and dress appropriately for all types of weather, after all the mountains can be unpredictable at time!
What to do?
Olympian & Ski Club Honorary President Chemmy Alcott outlines an amazing pre-season workout that can hit all of the necessary criteria when wanting to get ski fit. Listed below are her suggests, with the addition of some added favourites of mine!
Chemmy Alcott
60 seconds warm up
1) Body weight double scissor jump with squat for 20 seconds
2) Fast feet in and outs for 20 seconds
3) Jumping hip rotations into shallow squat for 20 seconds
Circuit 1
1) Ballet bar leg raise x3 into squats x3 for 30 seconds, then repeat on the other leg
2) Push up plank on knees or feet alternating each arm for 30 seconds
3) Glute bridge for 60 seconds
4) Crab toe crunches touching opposite hand to toe for 40 seconds
*Repeat for 3 rounds*
Circuit 2
1) Alternating forward lunge with torso rotation over forward leg for 60 seconds
2) Side plank for 20 seconds then pulse for 20 seconds
3) Clock squats for 30 seconds, then repeat on the other leg
4) Russian twist from side to side for 40 seconds
*Repeat for 3 rounds*
Injury Recovery
60 seconds warm up
4) Jump squats for 20 seconds
5) High knees for 20 seconds
6) Jumping hip rotations into shallow squat for 20 seconds
Circuit 1
5) Banded crab walks with glute band for 30 seconds, then repeat on the other leg
6) Plank on knees or feet with alternating shoulder taps for 30 seconds
7) Banded glute bridge for 60 seconds
8) Jack knife twists 40 seconds
*Repeat for 3 rounds*
Circuit 2
5) Alternating forward lunge with torso rotation over forward leg for 60 seconds
6) Deep yoga squat with alternating torso rotation for 60 seconds
7) Pistol squats for 30 seconds, then repeat on the other leg
8) Russian twist from side to side for 60 seconds
*Repeat for 3 rounds*
I chose to write this blog as I, myself, am off skiing next week. It will be our first time back on the slopes since February 2020 and I’m really looking forward to it. But with that said it goes without saying that the gap between seasons will have ultimately hindered our ski related fitness. I’ve been training very hard in the gym to ensure I am ready for the demands that come with skiing and hope my parents and brother have taken onboard my advice! I’ll be sure to report back!
Thank you for taking the time to read this blog and if you are planning on escaping to the mountains anytime soon then I hope you have a fabulous time!
Take care and be safe,
Liv
BSc Hons Sports Therapy MSST
MSc Strength and Conditioning
07761887778
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