Ski Training
Skiing is a fairly unique sport due to the fact that the athlete is bound to an extended appliance with the loss of ankle joint action. The slippery surface and varying terrain also add some additional complications to the management of center of mass compared to the dynamic requirements of normal locomotion. Looking at the kinetic chain, the knee and hip joints must use global stabilizers and movers to manage the speed and direction of the skier, all of which is done under a translating center of mass as the skis slide side to side in the frontal plane. This movement places heavy demands on lateral motion hip musculature and requires knee/hip flexion in the management of downward shock. Additionally, the open circuit increases the demands of the abductors/adductors to account for medial lateral control of each limb. Snowboarding is different than skiing as the athlete is mounted on an extended lateral surface rather than forward, increasing the requirements for anteroposterior control. This causes the hip flexors and extensors to serve an increasing role as global stabilizers and movers, and increases trunk stabilization with less contribution from the obliques.
Since skiing is an open circuit sport (as mentioned skis are independent to each leg) and snowboarding uses a closed circuit, the muscle activity is different. For skiing, the vastus medialis must be strong to manage patellofemoral control along with the adductors which prevent the legs from abducting into a compromised position. Unilateral leg extension and forward lunge for beginners can be used to strengthen the VMO, whereas experienced athletes may prefer leg extension on a box to enhance tracking strength, Bulgarian squats or suspension lunges. Push comes from the abductors (glutes and TFL) which should also be considered in the training. This is particularly important for flat surface movement. The front squat leg/hip position is also relevant for deceleration over moguls and jumps. In snowboarding, the training requirements vary slightly as the appliance is anchored to both feet, increasing the demands of core stabilization in the management of center of gravity. This increases the need for hip-trunk connection. Back squats, overhead squats and deadlifts are exercises that can improve this function.
The upper body requirements are also unique to skiing as snowboarders do not use poles. Shoulder extension and horizontal abduction are used for forward propulsion. Posterior deltoid marches and TRX shoulder extension are useful exercises for upper body preparation and conditioning. Likewise, TRX arm extension and pullovers serve the requisite movements for propulsion on flat surfaces; along with alternate leg drives in the frontal plane underscoring the need for abductor/adductor work. For those with access to a slide board this can be duplicated with a level of sports-specificity. For those without the slide board lateral step ups, hop-overs and lunges can promote the desired response from these muscles. Due to the increased connection requirements across the trunk on a low friction surface like snow and ice, overhead and asymmetrical loading will be additionally beneficial.
Bulgarian MB Overhead
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Hop Overs with Rotation
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MB Skiers with Rotation
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M-Reach
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TRX Forward Lunge
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TRX Shoulder Extensions
TRX Skiers with Rotation
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