Getting
ready for
ski season
Conditioning tips for
a fabulous winter
BY JACQUELINE LOIUE
GET READY FOR YOUR best downhill
ski season ever by making simple exercises
and stretches part of your regular routine.
“The biggest thing is stamina or cardio Enhancing strength is also key. Squats and help you be better prepared for ski
- just being able to ski for the whole day are a good strength-building exercise that season. “Making things easy is a big part
rather than getting tired at 1 p.m.,” says can help prevent injury. You can do squats of it,” Breault says. “It doesn’t always take
patrick Breault, Canada Olympic park’s either with weights, or without (air squats). big weights, gym passes and expensive
equipment. It can be as easy as doing sit-
Flexibility decreases injury and enables
ups, push-ups, squats and chin-ups – that
kind of stuff.”
you to maneuver a lot easier.
Jacqueline Louie is a Calgary-based
freelance writer, Alpine Club of Canada
competitive clubs manager, who runs high When doing air squats, hold your arms member and enthusiastic skier.
performance training clubs for freestyle straight up for a little more challenge. Keep
READING RESOURCE:
skiing, alpine racing and snowboarding. the back straight, and reach for the sky.
Fit to Ski, by Carl Petersen
Working the core is a must. “It all starts Lunges are another skiing-specific
www.citysportsphysio.com
from the core,” Breault says. “Build a good exercise, and again can be done either with
This is an in-depth training guide offering
base with your abs. Any kind of situps are or without weights. Like squats, lunges
practical tips to optimize dryland training
really good, and things like pilates and yoga target the larger muscle groups such as
and ski performance.
«CO
are very good for core strength.” glutes and quads.
Flexibility, balance and co-ordination are “Strength around the hips and knees is
also important. “Our athletes train and pretty crucial,” adds sports physiotherapist
stretch frequently to increase flexibility, Joan Wilson, clinic director at Calgary
because flexibility equals strength. Sports Therapy and a former Canadian
Flexibility decreases injury and enables alpine ski team member. Strengthening
you to maneuver a lot easier.” Try static the hip area means including some lateral
stretching each night, for instance stretch movement training in your workout, such
the hamstrings for 10 minutes while you’re as lateral lunges.
sitting on the floor watching TV. Stretching Finally, train for balance and co-ordi-
is a good habit to get into, Breault explains, nation. You can incorporate balance
because injuries can occur when people elements into your routine by com-
go from a standstill right into strenuous bining them with other exercises. For
activity. Stretching can prevent that by example, try standing on one leg
warming the body up. Typically, Breault while doing dumbbells curls for the
recommends dynamic stretching before biceps.
G
starting any strenuous activity, and static According to Breault, when you’re
stretching afterward. trying to get stronger, whatever you
LANKENBUR
So, before hitting the slopes, try getting do will be most effective when you
B
EN
the blood moving by doing dynamic make it part of your regular routine. / B
stretches like leg swings and jumping “It’s tough to get stronger by doing
T
O
jacks. After a long day of skiing, try static something just once,” he notes. It
stretches like holding your toes (do this for doesn’t have to take long: even 20
T
OCKPHO
15 seconds); and lunges, for an effective minutes a day three to four times a
Y IS
groin stretch. week will improve your fitness level
T
O B
PHO
22 CALGARY >> WINTER 2008/2009
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