Reprinted from the Health District's quarterly publication mailed to district residents (Winter 2000)
TOPIC: Strength, Flexibility Key to Skiing Readiness
 
by gwen sieving

Ready or not, the ski season is here. Hitting the slopes without advanced preparation may be more than just a bit embarrassing—it puts you at greater risk for injury. 

A traditional fitness program that includes only cardiovascular training will only take you so far. In addition to overall fitness, skiing requires strength and flexibility. Training in these areas should top your "to do" list. 

One of the keys to skiing is leg and back strength. Muscles in these areas control your momentum as you descend the slope.
If you belong to a gym or have access to cardiovascular equipment, stair climbing machines are a great way to work your leg muscles and get a cardiovascular workout. Unlike a stationary bike, where you only get a cardio workout, on the stair machine leg muscles bear full body weight and help you build leg strength.

If you don't have access to a stair machine, climb real stairs or add "wall sits" to your exercise routine. (See illustration and instructions at right.) 

"Sitting" against a wall helps build the strength needed for the tuck position in skiing. Squats and lunges will also build leg strength for tough terrain like moguls.

Don't overlook strength building in your upper extremities, including arms, shoulders, abdomen and back. Skiers often propel (and sometimes pick themselves up) by using their poles. If the upper extremities are weak, a skier can be miserable on flatter/slower terrain.

Flexibility training can be just as critical in preventing injuries. Flexibility is the ability of muscle-connective tissue to lengthen as far as needed without extreme joint compression. A limited range of motion can restrict joint—and skiing—performance.

Leg Strength — Wall Sits

With your feet shoulder width apart, stand with your back to the wall. Slide down the wall until you are in a “sitting” position. Be careful not to let your knees stick out farther than your feet.

Don’t worry if you can’t get all the way down into a sitting position comfortably. Stop when you feel a good stretch.

Hold the stretch for 20 - 30 seconds and repeat five times. Increase duration and number as strength increases.
Leg Flexibility — Wall Splits
Start by lying beside a wall. Bend knees and swing around so your feet are up on the wall. 

Straighten legs to stretch hamstring and calf. Slowly slide legs apart until you feel a stretch in your inner thigh. If your hamstrings are tight, you may not be able to touch your buttocks to the wall, so start a foot or two away.

Hold for 20 - 30 seconds and repeat five times. Increase duration and number as you become more flexible.

Many of the muscles and positions for skiing require more flexibility than our normal daily activities. Focus your flexibility training on your upper legs, back, shoulders and hips. The illustration at left shows a great all-over leg stretch to improve flexibility.

With strong legs and flexible joints and muscles, you can count on a fun and safe ski season. Let’s hope the weather cooperates this year. 

See you on the slopes!