Whether a beginner or an advanced skier everyone needs to train their body (and mind) before hitting the slopes. The minimum fitness period should include at least four weeks of ski specific training before the trip.
Ski conditioning programmes should be a mix of exercise like pilates or yoga and functional circuits-type training. Do not forget to include some aerobic exercise to improve cardio vascular endurance.
Anyone can get fitter for skiing. The question is: do you just want to be able to safely ski down the red or blue runs, or do you want to improve your technique and master black runs, off piste terrain, powder, moguls and variables?
Whichever is your goal, here are the tips that will help you acheive it:
ALIGNMENT and AWARENESS
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When looking to minimize the risk of injury and accidents, alignment should be the key ingredient in your training programme.
As most of the work will be done in a squat type position, alignment of the hip-knee-ankle joints as well as of the spine is crucial. Legs need to be strong and resilient but also flexible and aligned to allow freedom of movement and protect from injury.
Ensure you know how to squat correctly as you are likely to spend hours every day in this position. Get a Pilates or an Alexander Technique teacher (or similar) to not only check your spinal alignment but to also teach you the correct placement of the head-neck-spine so that you can judge what is right when on your own.
BALANCE FROM CORE STRENGTH
Even just snow-ploughing down a nursery slope on an almost flat surface can be a challenge for a beginner skier, let alone skiing downhill at an increasing speed over variable terrain. There are so many obstacles out there just waiting to throw you off your balance.
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Include balance and stability exercises in your programme and learn about switching on your core muscles. This will give you an incredible strength and ability to rapidly recover your composure.
Using different props in your training such as Swiss balls, stability boards or cushions will increase your proprioception (knowing where you are supposed to be in space). Vary between double and single leg exercises as well as static and dynamic routines to further challenge both balance and inner strength.
PRE AND POST SKI STRETCHES
You always see athletes warming up before games and matches. You see people in the gyms doing the same. Recreational skiers should be no different.
Pr ski warm up should include a good mix of hip and pelvic opening stretches, spinal mobility and shoulder stability exercises. All this coupled with focus on breath will ensure you go down the mountain with well lubricated joints and lengthened muscles.
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I cannot think of a better warm up then a nice yoga Sun Salutation, which links the postures dynamically using the breath, just like those smooth parallel turns.
Après ski cool down – develop a stretching routine that you can do even in the locker room or just before hitting the gluehwein. Essential stretches: quads, calves, buttocks and spine.
DEVELOP STRENGTH, FLEXIBILITY, CO-ORDINATION AND ENDURANCE
The best way to get fit for a specific event or sport is to practice similar movements.
Isolated exercises which work on one muscle group will not be as effective as compound movements where one trains the whole body. For example, instead of strengthening the quads seated on a leg extension machine in the gym, do a multidirectional lunge with an upper body rotation. Vary static and dynamic exercises in order to develop muscle memory needed for good skiing.
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Building muscular endurance ensures body is less susceptible to fatigue and injury on the slopes.
BREATH AND FOCUS
And the last but not the least - increase your lung capacity as on higher altitudes you will force heart and lungs to work harder to feed energy to your muscles.
Combine running or aerobic classes with some seated breathing exercises which will not only greatly improve cardiovascular fitness but also help you gain clarity and focus - essential when having to make fast decisions on the turns and directions on the slopes.