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Do you have a dryland ski training routine? Getting and staying fit for skiing is a year-round activity, and if you want to reduce your risk of injury, and improve your strength, power, endurance and mobility for skiing – then it’s important to include a few staple exercises within your weekly workouts.fashionbeautypalace
Demands
of skiing
Many
skiers in the gym already keep their legs strong; however, skiing is a whole
body activity. Manoeuvring quickly and pole-planting on high angle terrain
requires optimal levels of core and upper body strength. Also, many types of
skiing also require short, quick bursts of energy, highlighting the need for
power and speed development.
Back
to basics approach
Adopting
a back to basics approach to ski fitness will make you a stronger, injury-free
skier – all year round. Glutes, hamstrings, and quads are three of the most
important muscles in a skier’s body. However, effective force transfer via the
legs (and also via the upper body through the ski poles) cannot occur without a
strong and stable midline (core). Fundamental movements such as squatting, lunging
and lifting will maintain and develop the lower body, as well as eliminating
imbalances; bending, twisting and side to side movements will develop midline
stability and control of movement; and explosive movements will bridge the core
to the upper and lower body – all of which will make you a stronger skier.
Top
exercises for ski fitness
While
there are many exercises to build fitness for skiing, at EVO we advocate an
approach based on training objectives. For ski fitness, this includes lower
body strength, midline stability and speed/power. The following exercise
recommendations focus on these objectives, and place a strong emphasis on
purposeful and skilful training. By making these exercises a regular part of
your workout schedule, you will remain strong, fit and injury-free not only
pre-season, but all year round.
Lower
body strength
Knee
injuries are common in skiers, especially ACL injuries. To reduce your risk of
injury, it’s important to maintain strength and stability around the knee joint
using a variety of exercises. Be sure to include squats and deadlifts – master
these movements using just bodyweight initially, before adding controllable
amounts of weight using dumbbells, kettlebells, barbells and medicine balls.
Midline
stability
Midline
stability, or balance, is very important for skilful skiing. While having a
strong and stable torso is essential, it can be limiting without good balance.
Therefore, include simple balance exercises such as single leg squats, and
challenge these further using forward/backward/side lunge variations. These
exercises will develop lower body and midline stability. You can also include
torso twisting/bending exercises such as the medicine ball tornado, or twisting
V-sits. Such exercises will not only build torso strength and mobility, but
will also develop upper to lower body coordination (via the midline).
Power
and speed
The
quick bursts of speed often required during skiing can be developed effectively
through jumping movements. As the objective is speed and control, focus on
lower repetitions and good technique. Begin with exercises such as squat jumps
– and add control by trying to land in the same place. Progressions may include
box jumps and long jumps. Speed endurance can also be developed using lateral
box jumps (low box). The focus here is to maintain a quick jumping rhythm from
side to side. Finally, if you prefer to use a lower impact exercise to build
power and speed, try adding barbell hang-cleans to your workout
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