Seven Simple Steps to Safer and Better Skiing -- Before the Season Starts!

It is Never to Late to Get Into Shape 

by Jim Warner

Winter 2001

  Everyone knows that a significant part of personal safety while skiing, be it Alpine, Nordic or Telemark, is good physical fitness. Physical fitness measurements include cardiovascular, strength, agility, coordination and joint flexibility. Endurance is also a measurement of training, be it of specific muscles, muscle groups or of a specific activity. Everyone says that the best way to get in shape for skiing is to ski, just like the best way for any sport or activity is to participate in active training. I'll admit that this attitude is absolutely correct and also can be very dangerous, particularly to the snow sport professional. At the beginning of the season, we are often forced to use muscles all day long and perform skills that we have not used for months, even though we may have been active during the off-season, (some people call it summer). This is not the best way to get in shape.

 I have assembled 7 (okay there are really 19 if you count the variations, but that seems too daunting) simple exercises to increase flexibility, strength and to give good proprioceptive input into our posture and locomotive systems. These exercises can give you a head start to better skiing and can be used effectively for the rehabilitation of minor injuries. (Authors note: before starting any exercise program please check with your health-care professional, particularly in the case of rehabilitation. These exercises are not a substitute for quality injury care. This article is for general information only and is not specific medical advice.)

 Most of these exercises have been designed with you in mind. I've eliminated the need for an expensive gym, or for equipment that requires large amounts of storage room or that has a hefty price tag. We will use simple equipment and your ski gear. The goal is to give you new tools to be in better shape from the first snow through the end of spring skiing. So, put on loose clothes, have some water standing by (some of these sound simple, but you can work up a healthy thirst!), crank up your favorite tunes, and ready, set, exercise!

 1. Foot Rollerball: this first exercise loosens up the foot, ankle, and in the advanced version the knee and hip. It gives good proprioceptive input and can help our balance abilities. It also increases muscle tone of the foot and can help stabilize the transverse and longitudinal arches of the foot, both of which are very important in balancing movements.

 We will begin with a golf ball (I get most of mine from the bottom of Timothy Lake on the slopes of Mount Hood while scuba diving for crawfish. Free golf balls and a cleaner environment. I can't guess how they get there, but I've always wondered about the sanity of people who chase these little white balls all over kingdom come while whacking at them with clubs), and a chair. Sit comfortably on the edge of the chair and with circular and front to back motions move the golf ball around on the floor while exerting pressure down on the bare or stockinged foot. A carpeted floor or rug is very helpful. Take special attention to move the ball underneath the base of the toes, the transverse arch; and along the inside of the foot, the longitudinal arch. These areas are rich in nerve endings, so watch your pain tolerance. This exercise can loosen the foot, stimulate circulation and firm the supportive structures. Be careful not to bruise the bottom of the heel. You can do one foot at a time, or both feet. 5 to 10 minutes a day can make a huge difference. For the advanced exerciser, do this sitting on an exercise ball to increase your balance training. For the ultra-coordinated, do this with one foot at a time, standing upright, using your ski poles for balance. Please be careful!

 2. Heel raisers: this exercise is to give us great calves. It will help stabilize the ankle and posterior knee. It is specifically designed to increase strength and give good flexibility to the Achilles tendon, an area often ignored by the Telemark or Nordic skier. It is a good stabilizer for the injured knee.

 Create an H shaped appliance by nailing two 12 in. 2 by 4's on the ends of a 12 to 20 in. 4 by 4 (this can be to 2 by 4's laminated together). Then, in a safe area, place the bare foot on top of the center bar, at about the base of the toes and slowly rise to full foot extension, plus a little more and hold for the count of 3. Then slowly lower all the way down and repeat. It's good to learn this exercise with a handhold such as a wall. You can also use ski poles for balance. Start small and work up to 50 or more repetitions. The advanced exerciser can proceed to using one foot at a time. This exercise can also be done on stairways, but it is not recommended because of the possibility of a fall or of over stretching the Achilles tendon. For those with larger feet simply substitute 6 in. lumber. I do this exercise bare foot and in my Nordic boots.

 3. Lunges: the forward lunge is a great way to build strength of the entire lower extremity and if done with poles (what a concept, to actually train with equipment you will use later on the snow), can exercise the trunk and arms. If done with intensity, it can also give a good cardiovascular component to your workout. As you can see, it can be done with ski boots on for increased specific strengthening.

 In an open area, step well forward with one leg while actively bending the knee of the back leg towards the ground. Keep the head and trunk upright and looking forward. Step back to an upright posture, and then repeat with the other leg. Poles can be used to work the back and shoulder muscles, great for practicing double poling technique. The diagonal stride can also be simulated for the Nordic skier. This exercise is good for everyone, but has special implications for the Telemark or Nordic skier. I recommend working up to three sets of 30. For the advanced exerciser, put on boots, then add ankle weights or jump from the down position to the opposite down position. This can be quite a work out.

 4. Ski jumps: this traditional exercise is great for balance, leg muscles and the trunk. The advanced method is particularly good for working the oblique abdominal muscles and increasing flexibility in trunk rotation. These can create quite a cardiovascular workout as well.

 In an open area, from an upright athletic posture, keeping both feet and knees " skiing width" apart, simply actively unweight the feet and jump to the side, bending the knees on landing. Repeat the opposite direction. The deeper the knee bend, the greater the workout. You can use poles for stability and to increase the upper body and trunk workout. To really work on the obliques and trunk, add a lowerbody twist while in midair, while still looking ahead. For the ultra-fit, CAREFULLY do this exercise with your skis on. This exercise alone can replace hundreds of dollars worth of exercise equipment in the gym.

 5. Modified side-straddle: yes, I know that in gym class we were very sloppy with this exercise and it didn't do much good. For this exercise to work good form is critical! This is a great trunk, leg and arm/shoulder exercise. Be certain you have plenty of room to do this exercise safely. With boots on this can make a lot of noise if you live upstairs, so please be courteous. Watch out for slick floors if you're wearing Alpine boots.

 From an athletic stance with the knees slightly bent and your arms at your side, jump up and widen your stance as you land. Raise the arms up to about shoulder height. Hold for just a second and then jump up and return to the starting position. The addition of your boots and the use of poles for hand weights by holding them mid shaft parallel to the floor can make this exercise more rigorous. For the ultra-athlete, carefully add skis if you are on carpet or on the grass. (This can be a great use for old skis, leave boot tops slightly loose) This exercise is good for all disciplines. 

6. Abdominal twist and reach: this simple exercise can be used to strengthen the abdominal, back, neck and shoulder/arm muscles. It will even work the legs and stimulate balance if done while sitting on an exercise ball. With a small water weighted ball in the hands it becomes a super upper body exercise too!

 While sitting in athletic position on an exercise ball, with the weight equally on the balls of the feet and the ball, bounce up and actively twist, look and reach up to one side and towards the back, pause briefly. Then bring your gaze and hands down towards your knees and up towards the other side, pause and repeat. The advanced version uses a water-weighted ball in the hands. The momentum of the water as it moves around increases the resistance and need for instantaneous balance adjustments, a good skill to have on the hill. Start slowly and work up to 50 or more if you want a trunk solid like an oak tree. Remember to twist the head and neck carefully and to reach up high. This can be done in a chair, but the ball really makes it work!

 7. Abdominal crunches, ski boot style with a twist: everyone hates this exercise, but that doesn't mean it won't work. As a matter of fact, it works so well you can become quite sore, so people don't like it. To quote my favorite coach, "you don't have to like it, you just have to do it!" Remember that the abdominal muscles recover faster than most other muscles. To give them a good workout, you need to feel a little "burn" in the muscles and daily workouts are almost always necessary for good gains. If you've not been doing abdominal exercises start slowly and build up to three sets of 20 or more.

 Start by lying down on a well-padded floor. Place the fingers and hands behind the neck with the head on the floor, not to pull forward, but to stabilize the head and neck as you curl upwards. Bend the hip joint so the thighs are 90 degrees to the body, with the knees bent so the lower leg is parallel to the floor. Placing your feet on a chair or large exercise ball can hold this starting position. Now that you are ready, pull the knees towards the chest and lift the upper back until the shoulder blades just clear the floor. Hold the contraction for a brief moment, and then with control return to the starting position. Repeat as necessary (which is probably more than you would really want to do). For the advanced exerciser, add a twist by taking a shoulder towards the opposite knee, alternating sides with each repetition. For an advanced knee work out, and to strengthen the thigh muscles, simply put on your heavy boots. Be careful; as this can be a super workout and you can easily overdo on the knees and legs!

The key to all 7 (ok, 19) of these exercises is to proceed at your own pace. Be certain to keep safety in mind at all times, particularly in the advanced modes of these maneuvers. You need room if you have skis on. The goal is to get stronger in advance of the season so that you can ski with more control and have more fun and stay injury free. See you on the slopes! I'll be the guy who is so busy writing about these exercises that he has an excuse to not do them.