Downhill skiing in the snow can be an incredibly fun experience, but skiing requires ski-specific conditioning and strength or you risk serious injury! Skiing has specific demands and to get the most out of it and avoid injuries, you need to be physically prepared!
What is Ski Specific Power?
Ski-specific power requires strength from the major muscles used in skiing and the correct type of power in proportion to the specific muscle contractions required for skiing. The major muscles are the quadriceps (front of the thigh), hamstrings (back of the thigh), glutes (hips), inner thighs, outer thighs, calves, core muscles, lower back, shoulder, back, and arms.
These muscles will use all three contraction types: concentric (muscle shortening to project force outward), isometric (stationary contraction to prevent movement), and eccentric (muscle lengthening to absorb forces – like moguls!).
tThe unique requirement for skiing is isometric and eccentric strength and endurance, which require a specific set of conditioning exercises that mimic the sports requirements of these muscles. The core muscles will also usually be used in an eccentric and isometric manner and must also be specifically conditioned.
The reACT Trainer – The ultimate ski trainer!
The reACT Trainer (watch a video demonstration here: https://www.youtube.com/watch?v=S86Vx_4253Q) is by far the most effective exercise for developing ski-specific strength, endurance, power, balance and stability. It emphasizes eccentric muscle contractions that are so important in skiing, while also requiring balance and core strength. 5 – 10 minutes twice a week for 2 – 4 weeks before your next ski trip will make a huge difference in your skiing performance! The reACT Trainer is available at most Workout Anytime locations and you can quickly learn to use it by talking to a trainer or by using these simple video tutorials: https://www.youtube.com/playlist?list=PLuwTn-fHAYmTlZ64o -wcMPYaWawTfKZnl
Slideboard training
Slideboards are another great ski-specific training aid. Slideboard exercises emphasize lateral movement, balance, coordination, and timing. It mimics the demands of skiing very well, including straining the muscles in all three ways: while shortening (push off), while stabilizing (while sliding) and while lengthening/absorbing (landing on the bumpers). You can buy a nice unit for home use here: https://www.amazon.com/BRRRN-Slide-Board-Adjustable-Experience/dp/B08N82CDHG/ref=sr_1_6?crid=1PT22JF8L4YTJ&keywords=slide+board+exercise&qid=1643560571&sprefix% exercise%+board+sprefix%exercise%+board+sprefix%exercise%+board+ 2C112&sr=8-6
The reACT Trainer and Slideboards are two of the only tools Olympic skiers use to prepare for skiing!
This post A Highly Effective Ski Conditioning Program was original published at “http://workoutanytime.blogspot.com/2022/01/a-highly-effective-ski-conditioning.html”