2 of 6

Write now Article Tools

Page 2 of 2

and Balance

Balance and proprioception are directly related to muscular imbalances. This is why a strength training program is important for winter sport fitness. Unfortunately, many people put too much emphasis on strengthening their quadriceps, which are the muscles at the front of the thigh. Ironically, these muscles are much stronger than the hamstrings, which are in the back of the legs. Distinct muscular imbalances between the hamstrings and quadriceps are a one of the primary causes of ski injuries. One of the best hamstring/gluteals/core exercises involves the use of a stability ball.

1. Lie supine with your feet on the stability ball. Separate your feet about pelvic width apart.
2. Engage your gluteals and core muscles, and lift each vertebra of your spine off of the floor. You will be in a "bridge" position.
3. Inhale and straighten your legs.
4. Exhale and bend your knees. If you are in correct alignment, and if your core muscles are engaged, the ball will not roll from side to side.
5. Perform eight repetitions, and then roll back to the floor, vertebra by vertebra.
6. Perform two more sets.

In general, for ski fitness, strength training on balance equipment is preferable to traditional machine training. Think about it. A ski slope is unpredictable. So is a balance ball. Machine training works on a pre-defined track. It does not train you for the spontaneity of the slopes. For this reason, the stability ball and balance training "toy" called the bosu are the best tools for winter sport fitness. The bosu is shaped like a half ball. It can be used on either the dome or platform side. To simulate skiing, practice squats on the "downhill" side of the dome. You can also practice squats off the sides of the dome. On the last repetition, practice your "edging" movements. On the right side of the dome, shift your weight so that you are on the little toe of the right foot and the big toe of the left foot. Do the same on the left side of the dome, shifting weight towards little toe left and big toe right.

Flexibility

Remember that stretching exercises should be performed after skiing, rather than before. To prevent injury, try this quad stretch. Lie on your stomach and bend one knee. Use your hand to draw your heel towards your butt. Hold for about 20 seconds, and then repeat on the other leg.

A winter sport fitness program will enhance snow sport skill and prevent injuries. Don't neglect this important part of your vacation planning.

Learn more about this author, Lisa Marie Mercer.
Click here to send this author comments or questions.

• << previous page
• 1
• 2

Add your voice

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