Base Training and Injury Prevention Physical fitness is the foundation to all skiing performances. Base training and injury prevention are beneficial to prepare for the physical demands that come along with ski racing. Base training involves both high and low intensity training focuses. This is important in order for your body to recover during between sets and can be transferred to the slopes. Injury Prevention It is important in taking measures to prevent injury. A big part of prevention is through pre season conditioning. The article below lays out how to condition properly and the importance behind it. "Skiers can increase their safety and performance this winter by starting with a pre-conditioning program that includes four components: endurance, strength, flexibility, and balance. Aerobic fitness is the key to preventing the end of the day injuries (the last run). Cross training, which includes multiple sports and activities in the conditioning regimen, has become popular, especially with a seasonal sport such as skiing. Strength and flexibility focusing on the legs and trunk are vital in injury prevention specific for skiing. Balance training has been shown to be the single most important exercise for preventing ACL tears in women." A typical conditioning program can include 1. Aerobic fitness (5 days/week for at least 30 minutes)
"In addition to a conditioning program, skiers need to adequately warm up – an activity that is often neglected with skiing. No one would think of running out on the football field or onto the basketball court without warming up first. But with skiing, one typically sits in the car for an hour or more to get to the slopes, and then stands in line for tickets and for the lift, before finally sitting on the chair for several minutes. By the time one has arrived on the top of the hill, he or she is often stiff and cold. It’s important for skiers to remember to warm up and stretch before starting down the hill. Often an easy, predictable run is a good idea before heading to the more challenging terrain. The few minutes spent warming up will be well worthwhile in injury prevention." http://www.orthopedicspecialistsofseattle.com/preventing-ski-injuries-through-conditioning/ Other exercises 1. Single Leg Squat 2. Side Lunge 3. Ski Exercise *See video below for full description
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AuthorThe members of the CSU Alpine Ski Team Archives
August 2019
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