Fit to Ski

Fit to ski

Mark has skied for enormous fun over the last 4 decades. He lived in Val d’Isere for 7 winters and has skied with French Guru Ski Guides down steep couloirs and with Olympic Skiers across blue runs to party at La Folie Douce. He is a physiotherapist and past educator.

 The idea of a Get Fit To Ski Programme is to build a solid foundation of strength mobility and balance, enabling you to enhance your ski performance and minimise the risk of injuries.

Participating in a bespoke series of regular exercise sessions focusing on core strength, flexibility and balance (throw in some targeted bodywork on your hips and back) that allow you the mindfulness and body control to achieve stability, control and range of motion on the slopes.

Keeping on your skis in the powder with a relaxed style and the strength and body position to carve down the piste with newfound flow and precision is worth the effort !!

General physical fitness alone doesn’t significantly reduce the severity of injuries in skiers, but neuromuscular training can. Being aware of your body position and the technique of modern skiing requires coaching and practice.

Part 1 of get fit to ski is book lessons and be coachable !!

LESS EXPERIENCE EQUALS HIGHER RISK

Falls are the leading cause of injury with 70% of reported incidents in the alps due to a tumble.

Fractures, Sprains, Strains, Head Injuries (Helmet) - yes don’t be a plonker. Always wear a decent good fitting winter sport specific helmet.

Some times during your winter holiday you are more vulnerable to falls.
It seems the start or the end of a ski week, the first run of the morning or at the end of the day all coincide with a greater risk of injury.

A mindful and prepared skier has the physical resilience ( both strength and endurance ) to focus on alignment that encourages proper form and improved balance to reduce the likelihood of falls and therefore injury.

Use this checklist …
Body segments stacked.
Equal pressure through heel and toes.
Knees unlocked but not flexed.
Pelvis above ankles
Shoulders over pelvis.
Use a mirror to check this alignment.

Skiers and snowboarders need to be aware of the three BALANCES

1. Side to side balance - the change in weight distribution from L or R ski and back again drives the turn in carving or allows the skis to track in powder. Based on the variability of the terrain, boots may be close together or hip width apart.

2. Forward and backward balance - keeping the body weight over your boots is easy enough when standing on a flat surface, but when skiing more steep slopes you need to adjust your body position. This often gives a sense that you are throwing yourself down the mountain rather than leaning back up the hill. Letting go is the key. Body awareness and breathe control helps here.

3. Up / down motion balance - to make turns smooth in all conditions the unweighting of your skis helps (the up) but to make the turn secure and allow the shape of the skis to assist your control pressure should be applied at the start of the turn. I have found that the INERTIAWAVE device and a kettlebell swing delivers this up / down weight shift better than any other exercise.

Get Fit. Take Lessons. Go Ski.

A few suggested exercises on what you can do to help prepare

Reformer Pilates
Inertiawave Exercises
Cycling
Step Ups / Step Downs / squats
Skipping
Lateral hops
Deadlifts
Ankle stability / activation using foot devise

This is not a prescription of exercises for everybody. The author recommends you seek bespoke advice from a qualified and experienced personal trainer.

Ski holiday destinations

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