Sierra Blogging Post Archives

Ski season is right around the corner and now is the time to make sure you're in shape for the slopes. By strengthening the muscles you'll use on the mountain and getting your cardio fitness and other skills back on track, you'll enjoy yourself more and be hurting less at the end of your first few runs.

Here are some things to focus on while getting in shape for ski season:



1. Strength Training Don't underestimate the power of strength training to improve your skiing ability. Strong quads, hamstrings, and glutes are essential for the sport. The more you work them before you hit the mountain, the more runs you'll be able to make and the less pain you'll be in the next day. Don't forget to work your abs, too.

2. Cardio Training A good choice for pre-season cardio training is stationary, road, or mountain biking. Cycling offers excellent cardio conditioning while giving your leg muscles a great workout. Walking or running hills is also beneficial.

3. Agility You'll want to hone your agility before attempting to navigate the mountain. A good way to work on this is to step from side to side in a semi-squat position. Work your way up to jumping from side to side in a semi-squat.

4. Speed If you want to be faster than you were last year, be sure to incorporate speed work into your pre-season routine. An easy way to do this is to find a long set of stairs (a stadium is perfect) and run up and down, driving your knees high up into the air as you ascend.

5. Flexibility Yes, stretching and flexibility can improve your skiing. Be sure to thoroughly stretch your muscles, especially those in your legs, before and after every workout.

6. Power You can't ski without power--you need power to stop, to go, to turn, and even get to the lift. To increase yours, stand on the curb or the first stair from the bottom with your side to the sidewalk or floor. Jump off the curb or stair and then immediately back up. Repeat in sets of 10-30 seconds. For a challenge, jump on one leg only.

7. Balance Work on your balance after you've done all of the above, because you'll need this skill to be honed even when you're fatigued. You're most vulnerable to injury at the end of the day because you're not skiing as strong as you were in the morning. Balance plays a key role here in keeping you safe. A good balance-improving exercise is to stand on one leg with your knee bent and your arms tight against your sides. Balance for 10-30 seconds, bend your knee a little more and hold for 10-30 more seconds. Repeat on each leg several times. To make it more challenging, stand on a pillow and close your eyes.


Photo credit: Jack Affleck, Vail Resorts