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Conditioning for Skiing and Snowboarding
December 21 , 2004 by Mike MasoodWith an early snowfall and the official beginning of winter just around the corner, it’s time to ask ourselves if we’re ready for the slopes. Those of us who workout on a regular basis sometimes forget that there is a training principle called “specificity.” We assume that because we get to the gym on a regular basis that we can pretty much handle anything that may be even the slightest bit different than what we normally do. It’s only after we’ve participated and suffered the results that we come to the conclusion that maybe, just maybe we could have prepared ourselves a little better.
In the simplest terms, specificity means to adapt your training or part of your training to meet the requirements of the task or activity in which you are going to participate in. The goal here is to create or heighten muscle memory. Why do athletes perform the same warm up drills prior to playing a game? The answer is to not only warm up the body to prevent injury, but to stimulate the nervous system to enhance performance. If you are going to participate in tennis don’t just work on your strokes, but incorporate agility and foot work drills on the court itself. Think of as many movements you may make on the court and try to duplicate them as if in a game situation.
Since we live in the desert and don’t have much access to snow on a regular basis how can we prepare for the slopes? As mentioned above, we must try to copy the movements that are specific to our activity. Both skiing and snowboarding require balance, flexibility, leg, back and shoulder strength. In the weight room we can use machines that target these muscle groups. I would suggest that you change your workout and add interval training (bouts of high intensity coupled with recovery periods that are up to two times as long as the work period) as well as higher rep endurance and whole body movement training. If you can involve as many muscles as possible and get them to work/fire in the correct sequence, then your movements will be more efficient and require less energy.
Plyometrics are ideal for ski and snowboard training. Plyometrics are movements that require your body to bound and rebound. Hopping, skipping and jumping are all examples of plyometric movements. Jumping rope is not only good cardio, but teaches rhythm and prepares the joints and muscles around the joints for impact. Jumping rope side to side and on one leg at a time will help copy what you will do on the slopes as well as balance strength in your legs. Bounding side to side over a small object will also help with explosive leg power and balance. Using Dyna disks (unstable cushions filled with air) and the latest craze the BOSU (a stability ball that is flat on one side so it looks like a dome) will help with balance and muscular coordination.
If you have any questions or would like more information on any of the topics above please contact me or your trainer. Please remember to dress in layers and stay hydrated as we lose more fluids than we realize. Have a safe and active Holiday Season.
Mike Masood works as a personal trainer for The Sanctuary in Paradise Valley. Contact Mika via email at fitness@evliving.com.
Mike is a frequent contributor whose articles are featured under Ask a Trainer.
