“PT Ski Tips” by Ross Hutchinson, PT, CSCS | Colorado Physical ...

by Paul

The first component of pre-season training is flexibility.  Typically we are beginning training pre season because we are not in the best shape possible.  Flexibility has been shown to decrease injury as long as it is done often.  It is not important when it is done relative to exercise but it is important that it be done often.  Flexibility training regimes should focus on hip flexors, hamstrings, trunk flexibility, and calves.

Stretching should be done with at least 20 second holds and no bouncing.  Each stretch to a point of pull and discomfort not pain.  6 repetitions of 20 second holds should be sufficient but with problem areas, holding a moderate stretch for several minutes may be appropriate.

Training Tip #2: BALANCE AND COORDINATION:

Trying to balance standing on one leg can be a challenge, however if you want to improve balance and coordination try standing on semi-circle foam tubes (available at most physical therapy practices) and doing one-legged dips. For timing and a good plyometric workout try jumping rope. Bongo boards and BOSU balls are fun and are used by many national ski teams for coordination drills, Excellent cross-training can be done through inline skating, trail running, and trampoline training.

Balance and coordination are the corner stone to good alpine skiing. Without it you fall down a lot. A prescription for training in this second focus area can progress from 2 legged to one-legged activity.  Bicycling, Total Gym squats, jumping rope, are all quality plyometric activities. Stair and bleacher hops are good too as a progression of weight. When you get good at it try it on one leg. Training Tip #3: STRENGTH:

Here, a heavy dose of legs and trunk work with moderate focus on the upper body is good. As in all these components a good warm-up period is mandatory. Once the blood is moving a series of squats, leg press, calve raises, leg curls, and ab/adduction exercises is suggested. The trunk focus could be using a gym ball for high crunches, low crunches, twisting crunches, and face down lower back exercises over a gym ball and plank exercises in each position.  Plyometric ball throws overhead, and side to side will also train the trunk in a faster, resisted mode. 

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