Training Highlights

Emily Miller, conditioning coach for Olympic gold medallist, Jonny Moseley, put on a training camp for novice skiers to get them in skiing shape. As well as numerous competitions during the season, professional skiers have a rigorous off-season and preseason training schedule. The following is what Emily feels are five principles of preseason ski training. This and more information can be found at www.skinastc.com in an article written by Chris Fellows, a member of the US National Demonstration Team, and Director of the North American Ski Training Center.

1. Flexibility: The best thing one can do preseason is to establish a stretching program. If you are of the undisciplined lot then enroll in a yoga or stretching class to loosen up. This will help motivate and guide you toward proper technique. For the self-motivated, concentrate on hip flexibility, hamstrings, and trunk limbering.

2. Balance and Coordination: Trying to balance standing on one leg can be a challenge, however if you want to improve balance and coordination try standing on semi-circle foam tubes (available at most physical therapy practices) and doing one-legged dips. For timing and a good plyometric workout, try jumping rope. Bongo bards are fun and are used by many national ski teams for coordination drills. Excellent cross training can be done through inline skating, tumbling classes, trail running, rock climbing and trampoline training.

3. Strength: Strength training helps athleticism as well as helps prevent injury. Flexibility refers to the range of motion at a joint or joints and strength will help control those movements. Most avid skiers like to work on their quad muscles and forget about the opposing hamstring muscles. Work the opposing muscles and spend extra time on the trunk this season.

4. Speed: Quick lateral movements can be ingrained by placing a pillow on the floor and hoping sideways from foot to foot while maintaining a balanced upper body. An excellent resistant drill is to attach a rubber sport cord around your waist, then have a partner hold one end while you run. Your partner should provide enough resistance to keep you at bay. Try this while running sideways. This is the true test of your lateral movement agility.

5. Endurance: If your goal is to ski strong all day long then a solid base of aerobic fitness is essential. There has been a great deal of study in the area of aerobic activity and most agree that varying the intensity of your workouts will provide the best results. If you run, then change from low and slow one day to a faster paces the next. Interval training added to the mix will help build that aerobic base.

The components of flexibility, balance and coordination, strength, speed and endurance should be a part of every skier’s preseason training. Of course, the intensity will change from World Cup racer to recreational free skier but the fundamentals will remain the same. Most skiers over age thirty do not aspire to be the next Jonny Moseley, however we all want to be quicker, stronger and more confident on our skis. There are huge and worthwhile benefits to be gained from preseason conditioning, namely: increased athleticism, improved technique, and injury prevention. There really is no reason not to start your program.