Physical fitness is the foundation of skiing performance. Skiers perform skills under extreme conditions for sustained periods of time. Fatigue plays a major role in not only performance, but in causing injury. Achieving higher levels of fitness, therefore, is an obvious way to enhance your skiing performance.
The physical demands of skiing are different if you are a weekend skier or a competitive skier. The weekend skier looks to improve the quality of each run, and the ability to recover between runs is key to this, as well as the need for overall strength, joint mobility and body alignment.
Ski racing involves considerable anaerobic (high intensity) effort due to the duration, intensity and type of muscle contractions involved. The more advanced your skiing, the more anaerobic training you should do.
Fatigue is one of the biggest factors in injury. It is not uncommon for skiers to get injured when muscle fatigue sets in,
concentration starts to fade and the ability to read the snow
conditions is reduced. To get the most from your ski season, focus your cross training on increasing aerobic and anaerobic endurance,strength training and developing greater joint mobility and body alignment awareness.
Cappy’s Boxing Gym is the place to be for ski season training! Use the following tips for cross training purposes or simply to take your boxing fitness training to the next level.
- Aerobic and anaerobic endurance are key to staying strong longer, getting more from your runs. Increase your jump rope intensity. do as many high knee crossovers, double unders or simply reduce your stop and start habits. Keep your feet moving whether you step on the rope or not. Add movement to your focus mitt rounds. Move in, out left and right for every punch.
- Strength training is an essential component in preventing injury and getting the most from your ski runs. The muscles of the thigh should be targeted, particularly the quadriceps (front thigh). Eccentric or squatting/lowering/stepping/lunging exercises are excellent. Get serious about your floor to ceilings. Focus on exploding up and returning to your ski position. Also, at the uppercut bag, assume your in-fighting position,which means you are in a squat position for the entire found.
- Core stability and postural control is essential during skiing. Ask for more planks and balancing / stability drills during class. Stand on the white half foam rollers when punching the heavy bag for strengthening the small muscles needed for making quick adjustments on the snow.
- Static and ballistic stretches are important to keep good range of motion, and for getting into various tight positions as you make a turn. Stretching the muscles of the lower body is important, particularly the quadriceps, hamstrings, calves, adductors, gluteal and hip flexor muscles. Calf and ankle flexibility is especially important because of the position of the ankle in ski boots. If you feel you could use more of the joint mobility and body awareness, schedule a personal coaching session with a coach.
For one on one training with a coach click here and request a 1/2 hr session ($50) or a 1 hr session ($75)/