It's getting closer to ski time now, with many people travelling far and wide to hit the best slopes in the world there is a rush to get into ski fit shape as soon as possible.
Now before you run off to grab a Swiss ball or Bosu ball to do you balance work on, let me introduce you to a few basics that work more effectively to prepare you for ski-season.
Training On A Stable Surface
Over the last few years of coaching, I have seen many different variations of ski-specific fitness training. Most of which is done on unbalanced surfaces, with lots of jumping side to side.
The reality is with skiing that to get better at it, you need to actually ski. there are many indoor centres and dry slopes that try to mimic conditions. One example of this is https://www.skiplex.co.uk/ .
Training yourself to get strong and conditioning yourself on a solid surface with basic gym work is actually a more effective way to get ski fit. The reason being that a stable surface will actually give your body more direct feedback on how to move more effectively. Training on an unstable surface can actually make the basics that much harder to master.
If you could combine lifting weights/ conditioning 2-3 times a week and do 1-2 indoor ski lessons each week, you would be well on your way.
The Value Of Single Leg Work
Now whilst I see how the appeal of doing some balance work on various bits of equipment such as wobble boards, getting good at balancing on our own two feet on a solid surface actually yields superior results.
Three really simple exercise that works beautifully is static split squats (90/90 version), single leg deadlifts (the reaching variation with no weights) and most kinds of steps ups.
Core wise, anything that will improve our stability will be a bonus. We can do simple things such as all planks and side planks for short bursts of time (as in 20-30 seconds).
We can also use tools such as cables and bands for things like palov presses or 1/2 kneeling rope pull to press.
Focusing on getting good on one leg, and on solid ground is the best way to help improve our balance the fastest.
A couple of good variations you can use that require no equipment are clockwork lunges, where you lunge around a clock dial.
You can also do a single leg toe reach, where you reach your toe as far around a clock dial as possible without putting it back down to balance.
The most simple balancing work you can do is just standing on one leg for 1-2 minutes. Sounds easy... actually give it a go and see how many times you put your foot down to balance! If that's too easy then try it with your eyes closed.
Here is a workout you can try to help you get Ski fit.
After 5 mins of foam rolling and 5 mins of mobility (cat camels, spiderman lunges, 3 point hip flexor stretches, inch worms)
3 sets of 10 reps a side
Palov press with band or cable
Rest 30 Seconds
3 sets of 12-15 reps a side
Offset KB split squats
KB 3 point Row
2 lengths of bear crawls
Rest 60 seconds
3 sets of 12-15 reps a side
SLDL reaching variation
Push ups/ elevated push ups
2 lengths of KB suitcase carry a side
The Take Home Message
- Keep your training simple
- Train on a solid surface
- If you want to get better at skiing, actually ski, even if indoors
- Basic movement patterns trump cool fitness gadgets every time
- When training, try to do most movements with free weights on your own two feet
Yours in health
Patrick Fallis
Founder of Leaner
www.leaner-uk.com