Conditioning
Skiing and snowboarding is great fun, but it’s also very physically demanding. And the problem is that people who are less fit are more likely to be injured.
Strains and sprains or even broken bones can be the result of hitting the slopes without building up your fitness, strength and flexibility. Being fit also means you’ll be less likely to get tired or fatigued up the mountain. When you’re tired it’s harder to make turns, your technique becomes sloppy, and your concentration and decision-making skills are affected. Remember, it only takes a momentary lapse in concentration or one poor decision to get into trouble.
Avoiding fatigue also means you’ll get more out of your time on the snow because you’ll be able to ski or snowboard for longer – and you’ll enjoy it more!
Pre-season conditioning tips
The three things you should focus on in your pre-season conditioning for skiing and snowboarding are:
- cardiovascular fitness
- leg strength and endurance
- core (abdominal and back) strength
- flexibility
As with any exercise programme, personal factors play a big part. So tailor your programme to your needs, abilities, previous injuries and fitness level. Set realistic goals for yourself and if necessary ask a professional to set you on the right track.
Base your conditioning programme around physical activities that you enjoy so you’re much more likely to stick with it. No-one likes doing chores, and if exercise becomes another one of them, your new fitness regime won’t last long!
Ways to getting fit
Many cardio activities will also help build leg strength and endurance. Good cardio choices are walking, running, cycling and swimming. Choose whatever activities appeal most to you, and mix things up a bit to keep it interesting.
For flexibility, think about taking up yoga or just set aside time to do some regular stretching.
Whatever you do you can complement it with simple exercises at home. Try some of these:
Leg squats
With your feet hip distance apart and your arms out straight at shoulder height, tighten your stomach muscles and bend your knees until they are at right angles; pause, then – squeezing your buttocks – push back up to standing. Remember to keep your knees soft when you are standing tall again. Repeat.
Wall sit
Lean against a wall with your legs out straight and feet hip distance apart. Slide down the wall until you are in a seated position. Pause then push back up again. Repeat.
Bridging
Lie on your back with your knees bent and feet hip distance apart. Push your hips up until your body is in a straight line. Hold for 45 seconds to a minute.
The hover
This is for your core. Facing the floor, support yourself on your toes and elbows, keeping your elbows in line with your shoulders. Make sure your hips are well off the ground, but that your body is in a straight line – your bottom should not be in the air! Hold for 45 seconds to a minute.
Prone Hip Extension (Swiss Ball)
Lie face down on a Swiss Ball with arms placed in front of the body and both hands on the ground. Both legs are lifted up on the ball, behind the body. Walk your hands forward until the tops of your feet are on the ball. Then stop and walk backwards to your starting position. Repeat. Feel the bottom and lower back muscles doing the work. If you want to make a bit more effort, add a press-up when you’ve “walked” forward on the ball.
For sport-specific informaion go to Smart Tips wallet cards.
Start now…
Even if you only make it up the mountain for a few days this winter, it’s very important to put some time into getting into condition. You’re more likely to stay injury-free, you’ll have more fun, and you’re recover more quickly so you can go straight back up the mountain the next day – hopefully without accompanying aches and pains.
It doesn’t necessarily take a lot of effort to build up enough fitness to get the most out of your snow experience, but the sooner you start – even well before the snow starts falling – the fitter you’ll be when it’s time to hit the slopes.
For a free, personally tailored physical conditioning programme for snowsports, visit the SnowSmart Registration page.
