or Connect
New Posts  All Forums:Forum Nav:

Off Season Training Plan

post #1 of 8
Thread Starter 
A few of you have mentioned that you realized you should have been in better shape for this ski season. There have also been a disturbingly high # of injuries this year, amongst participants in this forum.

Although the Health & Fitness for Skiing forum has a gazillion ideas as to how to get in shape for skiing, the information is spread out all over the place, and some of the best topics can only be found in the archives.

Some of you are probably shaing your head, and saying, "GEEZ, can't this wait till the late summer, early fall?"

NO!!! It cannot. Sorry to be so blunt, but the fact is, we may feel great, but we're not getting any younger. You know the saying. "use it or lose it!"


These are your deep stabilizers, most important for skiing and other sports. A very easy way to do this:

Take a deep breath, allow your belly to expand

On the EXHALATION, draw your belly inwards. Then, imagine someone is giving you a Heimlich maneuver. Its a feeling of pulling upwards and inwards. Try to keep your ribs and shoulders relaxed. Hold this for 10 seconds. Do this 10 times a day. It can be done in any position, and it can be done while doing other activities, such as posting on epicski. Eventually, the muscle will be trained to be intuitively more active. This will help in performance skills, since in healthy individuals, the transverse activates PRIOR to any limb movements.

KEGELS are another way to activate you deeper abdominal muscles. Do a search for the "Kegel What" thread.

Practice BALANCE exercises every day:

Start easy, with stuff that requires no equipment. Stand on one leg. Then stand on one leg with your eyes closed. Then in bare feet. Then, do a fore/aft drill, shift from your toe, to your heel, back and forth.

If you have any sort of wobble board, vew do, dyna disk etc., USE IT even for just a few minutes a day.

CARDIO Lets face it! Many injuries happen when you're tired. Also if you are gaining weight, that makes an injury even more painful!

If you have been doing no cardio and no strength work whatsoever, you are probably going to have to start easy, 20 minutes, 3 times a week.

Keep in mind, though, The American College of Sports Medicine has recently changes its guidelines. They now recommend a minimum of 30 minutes, most days a week, and for someone who is considerably over weight, 300 minutes a week.

If you work out at a gym, try the Elliptical Trainer. BUT>>> DO NOT HOLD THE HANDLE BARS!!! Also, if you gym has them, take an Urban Rebound Class. Spinning is good if the instructor has a clue. Skiers Edge, Fitter and Slide Boards are good options, as well as biking, outdoor and indoor. Make sure your seat is in the right position. If you are lucky enough to live near the mountains, hiking is great. On the way down, practice little zig zag pattterns that mimic the shape of ski turns. You can also do this if you run. Inline skating is also good cardio that is sort of similar to skiing.

Faulty everyday posture can put you at risk for ski injuries by causing muscle imbalances. Start with good office ergonomics: http://ronjones.org/ergonomics.html

Also, try Pilates, Feldenkrais or Alexander Technique.

Yes, you can stiil do your machine training! But for skiing, you need to get off the stable surfaces sometimes. Check out the exercises on http://www. sissel-online.com for some good ideas. You can do simple balnce skills. When performing a one arm lateral raise, lift your opposite leg. Most exercises that can be done on the bench, can be done on the ball. Get your hamstrings more in balance with your quads. Leg presses, squats, lunges dead lifts are great. Check out the Core strength thread and the ACL summary thread for specific exercises. Try to get 3 days a week of strength training, leaving 24-48 hours in between sessions. If you hate the gym, there are lots of in home things you can do with bands, tubes and balls. Since many injuries happen in the eccentric, decelerating phase of an activity, practice "negative training". This is explained in the More ACL info thread. There have been many shoulder injuries this season. Try to get in some exercises for your rotator cuff.

This can be a tricky subject, because if you are female, you may already have a problem with hypermobility, which is an absolute set up for injury. The 2 area you DO need to be concerned about for skiing are your hip flexors and quads. If your hip flexors are tight, the muscle action of your glutes wil be restricted, which will make your quads work harder, which will cause an imbalance between your quads and hamstrings, which will set you up for injury.

Lets face it, skiing does not happen in sets and reps. Spontaneous reaction time is beneficial for skiing. There are some great things being done with medicine balls.

As I said in the ACL thread, Martial Artists have a very low incidence of ACL injuries, since they work barefoot on mats, which are unstable surfaces. Trying soccer and sports that require fastreaction times are also great.


BOrrrrrinnng! But necessary. But the feet are where it all starts. Practice plantar and dorsi flexion against the resistance of a thera band. Walk barefoot on a rope. Pick up marbles with your toes. I think Harald has some good stuff for the feet in his DRyland Training Program, on his website.

Okay, that's it for now. I'm sure I'll think of more stuff later.

<FONT COLOR="#800080" SIZE="1">[ April 15, 2002 06:49 AM: Message edited 1 time, by Lisamarie ]</font>
post #2 of 8
post #3 of 8
good stuff but some questions: (and of course comments)


great, LM you should post about this once a day, as I always forget to do them until i read about them here, and then I realize how badly i need to do these every day...

KEGELS are another way to activate you deeper abdominal muscles.

cant do those at work. they make me..um well, i just shouldn't do those in public.

Practice BALANCE exercises every day:

balance, balance, balance....most important.

If you work out at a gym, try the Elliptical Trainer. BUT>>> DO NOT HOLD THE HANDLE BARS!!!

why? balance? what if they are the ones that move back and forth?

If you hate the gym, there are lots of in home things you can do with bands, tubes and balls.

any sugestions on home weight systems? are they worth the $, what is the best?


<FONT COLOR="#800080" SIZE="1">[ April 08, 2002 01:30 PM: Message edited 2 times, by LindaA ]</font>
post #4 of 8
Thread Starter 
OOPS!! Clarification! If you are on one of the ellipticals with moving handles, then by all means, use them. Sorry, blond moment! But if the handles are stationary, by gripping them, you get into a hunched posture. Its also a relatively decent balance exercise to do the machine without holding on.

Don't do your kegels when any cute young things are around, as it encourages "inappropriate" sensations!

Believe it or not Marshalls and TJ Max are currently selling these home "Pilates" systems for about $45. They have a set of bands with a device that lets you hook them into the door, a fitness ring, for inner thigh work, 2 videos and a mat. Although the girl in the video demonstrates some things in bad form, its still pretty decent for the price.

I've heard so many conflicting stories about home gym systems. Total Gym has come up with something that is supposedly decent, some people like bowflex, some hate it. These things are VERY expensive, though. The sissel-online site has some good ball and tube exercises. When I get home tonight, I'll look for a few more links.
post #5 of 8

Why is just as I am about to ask a question you answer it ... sheesh and we are not even married.

Thanks. A print of your post goes straight on the fridge. On balance and feet exercise, I say hit the beach if you can. The sand is free and soft sand walking does wonders for the lower legs\feet\ankles and is a stress free cardio workout. I use early morning beach walking on my recharge non gym day.

Oz [img]smile.gif[/img]

<FONT COLOR="#800080" SIZE="1">[ April 08, 2002 04:39 PM: Message edited 1 time, by man from oz ]</font>
post #6 of 8
Thread Starter 
Well, as I was walking home, I thought, "DRAT, I forgot to write about beach walking!!"

And oz, we're not even married!

I meant it when I said you should think about a fitness certification. The Aussies are very cutting edge on this stuff.

Paul Chek, who is seriously involved in core stability, lectures in Oz quite often. he's a bit arrogant, which is why I am more of a Santana fan, but worth looking into.

Hey, who knows? Maybe you will start a ski and fitness class at Vail, and it won't be an April Fool's joke!
post #7 of 8
Thread Starter 
Not the greatest of band exercise sites [I would leave out the leg extension}, but not too bad:

You can also anchor the tube under your feet, hold the ends at either your shoulders or hips, and do squats. For abduction, place band around your ankles and do parallel side steps.

Here's a "silly" but effective adductor exercise. Place a hand towel on a wooden floor. Put one foot on the towel, and go into a squat. As you straighten your legs, slide the towel in. Cheap slide board!
post #8 of 8
Thread Starter 
Just found this article by Paul Chek:
New Posts  All Forums:Forum Nav: