2 of 6

Write now Article Tools

As winter approaches, enthusiastic snow-sliders will begin to plan their ski vacations. While choosing the best resort, lodging and lift ticket options are definitely important, perhaps the most crucial part of ski vacation planning is the one that is often overlooked- a well designed ski fitness plan. Even if you are in excellent physical shape, the unique movements of skiing and snowboarding require a specific type conditioning program.

In order to determine the best way to get in shape for the winter ski season, let's explore the fitness requirements that are crucial to winter sports.

Balance

While, strength, flexibility and aerobic endurance are important for snow sport performance, without balance skills, these aspects of fitness will do little to improve your skills or prevent injury. Fortunately, there are many ways to develop snow sport specific balance. Balance is directly related to core muscle activation, which is often confused with abdominal strength. For the sake of simplicity, let's say that abdominal strength is related to your ability to get up from a supine position. In contrast, core activation helps keep your body upright, even is a situation where your balance might be challenged. The core muscles are your deepest layer of abdominal muscles. They are directly responsible for posture and balance, and can be activated by exhaling, and drawing your abdominals inward. Your first step for winter fitness is to wake up these muscles. Try drawing your abdominals in, and holding them tight for about 10 seconds. Do this about ten times a day.

Next, you will want to use your core muscles while practicing a variety of balance exercises. Since skiing and snowboarding movements originate in your feet, it's important to include exercises that are done from a standing position. Your feet are also responsible for proprioception, which is your body's awareness of its position in space. Proprioception is very important for preventing injuries. For example, if you suddenly hit a patch of ice, having good proprioception will allow your body to make the appropriate adjustments. Here is an excellent exercise to promote balance and proprioception.

1. Stand on one leg, keeping your body in an upright position.
2. Engage your core muscles by drawing your abdominals inward.
3. Slowly shift your weight towards your toes, and then back towards your heels.
4. Repeat on the other leg.
5. When you become proficient, do this exercise with your eyes closed.

Integrating

• 1
• 2
• next page >>

Add your voice

Know something about How to get in shape for the winter ski season?
We want to hear your view. Write now!