Downhill Skiing – Perform & Prevent

Downhill skiing can be physically demanding on the body.  Having a strong core, a combination of balance, stability and muscular strength, will enhance skiing performance.  A strong musculoskeletal system can prevent injury and the muscle soreness that accompanies a day of skiing as well.  Cardiovascular health is another factor that can help with performance.

“Combining strength and conditioning training will prepare you for ski season. Your performance will be higher and injuries will be lower.”

Downhill skiing is a power activity that uses short bursts of high intensity to low intensity. I can train you in a similar fashion; small circuits of high intensity work followed by short rest.  Stabilization, in particular at the knee and hip joints, is crucial for sharp turns and moguls.  It is important to strengthen the muscles that support the knee and hip, which means focusing strengthening on the quadriceps, hamstrings, gluteals, hip abductors, and hip adductors. Generally, a training program should be done twice a week in combination with conditioning on the days prior to skiing.

Here is an example of a quick small circuit, focusing on strength, conditioning, and core.  Each movement relates well to what is needed while hitting the slopes:

 Strength & Conditioning Circuit Videos

1. Rear foot elevated split squat jump (Strength/Endurance)

2. Kettle Bell rear foot elevated split squat (Strength/Power)

3. Bosu ball lateral hurdle jumps (Endurance/Conditioning)

4. Side plank w/ hip abduction (Core/Stability)

5. Speed ladder lateral shuffle skiers (Endurance/Conditioning)

To a longer and more enjoyable ski season!

~ Ron Abecassis,  Movement & Strength Trainer at Balans

At Balans, I offer specific Ski Strength & Conditioning sessions (private and semi-private) to help better prepare you for the vigor of downhill skiing. To sign up or if you have any questions please call: (617) 450 8333