Making the Most of your Preseason Training

So, how's that off-season training going? Are you doing everything you vowed you would at the end of last season? Don't worry. For the majority of skiers who did less physical activity than they hoped this summer, there is still time to gear up for ski season. The key is to focus on the four areas of fitness most integral for skiing performance – stamina, the core, balance, and fast feet.

Increasing your stamina allows you to get the most out of your day on the slopes. To boost your cardiovascular endurance, introduce or increase cardio activity. Choose what you enjoy – running, cycling, in-line skating, rowing, or rope jumping are all good bets. Mix it up to stave off boredom. Increase the quantity (time or mileage) by no more than 10% per week to allow your body to adapt to the new stresses and ward off injury.

Because skiing requires the body to move and rotate around three different axes, in three planes of motion, training your core is essential for optimal performance. A strong core will allow you to recruit the right muscles, improving balance, timing, and deceleration control, not to mention preventing injuries. Using tools such as a stability ball, BOSU ball, wobble boards, and stretch bands while doing such basic exercises as squats and lunges will strengthen the lower core and legs in all planes of motion.

From beginner to expert, balance is the most fundamental skiing skill. Skiing is an open-skilled sport. The terrain changes continuously so in order to stay upright we must continuously adapt. Training balance is as simple as introducing unstable surfaces to your routine. The tools mentioned above all work great as do a full foam or half foam roller or even a rolled up towel. For fun, look for safe ways to challenge your balance in your environment – trail running, balancing on a log, or on a “tightrope walking” a curb.

Finally, how many of us would like to do shorter, tighter turns and really ace the moguls? Fast feet training improves foot speed and lateral movement making it easier to adapt to terrain changes, increasing stability. Before starting fast feet drills make sure you are warmed up. Then have fun! I like to do intervals of running up and down staircases as fast as I can. Just be sure to hold the handrail! Hopping and jumping drills also work well – especially those that have you jumping in all directions. Just be sure to do them on a soft surface that is forgiving to the joints.

Just remember, you still have time. Work on your cardio, core, balance, and fast feet now and by the time the snow arrives a fitter you will be ready for your best season yet!