As the weather warms up (at least in FL) and you are starting to think about putting on your skis, you might be dreading those first few weeks of soreness that seem to go hand in hand with getting back on the water. I can’t tell you that you won’t be feeling those first few sets but there are few things you can do to help get your body ready.
1 – Multi Directional Exercises. Get out of the gym machines and away from those robotic weight training exercises. You move like an athlete in sport…it is time to move like an athlete in the gym. Pick exercises that force you to work through the three planes of motion (sagittal-front/back, frontal-side to side, and transverse-rotating or twisting) and that work on coordination, balance and strength all at the same time. A great place to start is with Lunges. Matrix lunges work on increasing your ROM while building much needed lower body/core strength.
2- Interval Training. Skiing is primarily an anaerobic (high intensity/short duration) sport. Interval training will help work on anaerobic fitness as well as improving your recovery…something everyone can use especially at the beginning of the season. Start on your favorite cardio piece or outdoors running or biking. Begin with approx. 5-10 minute warm up. Follow the warm up with 4-5 high intensity bouts lasting 30 sec for beginners and 20 sec. intermediate. Active rest (keep moving at an easy pace) in between each interval for approx. 1 min. Your goal should be…5-10 min. warm up, 4- 20 sec, intervals with a 1 min. recovery in between. 5-10 min. cool down. This mimics the energy systems needed in skiing (excluding the warm up and cool down done for your safety).
3- Dynamic Stretching. We have all heard it is important to warm up. We know that we need to stretch and yet with most of the athletes I have worked with this is the one area of fitness that is the most neglected. The key to finding a warm up that you will stick with is to find the dynamic stretches that you like. It can be as simple as a run up the lake and back followed by 10 lunges, 10 knee lifts, 5 side lunges, 5 core twists. This becomes even more important in the early days back on the water when you are less ski fit and the water is cold. Think of stretching as an injury prevention tool that ultimately can allow you to spend more time on the water doing what you love.
If you are new to exercise it is a good idea to check with your physician to see if this is appropriate for you. For any other fitness related questions and/or you are interested in an individualized Sport Specific Program, please contact Karyn Eade at klharpell@aol.com.
