|
It is important to remember how physically demanding skiing is, with an average time on the slopes between 4-6 hours per day. By physically preparing yourself for your winter holiday you can reduce your risk of injury.
This information aims to advise you on "getting fit to ski" with a view to preventing injury and allowing you to get the most out of your holiday
Getting fit to ski
One of the main pre-cursors to injury in the recreational skier is the complete absence of a pre-ski warm up and a lack of fitness training prior to a ski holiday.
Have you ever been on a skiing holiday and wished you’d started your training earlier?
Training should start at least 6 weeks before your holiday. For skiing, you need to have a good aerobic fitness, strength, flexibility, balance and coordination. All of these should be incorporated in to your "Get Fit to Ski" training programme.
Exercises
The following exercises should be incorporated in to your "Get Fit to Ski" fitness programme.
Strengthening
- Stand, your back against the wall, feet 20cm from the wall. Slowly slide down until your hips and knees are at 90º.
Return to start position
Repeat 30 times
- Stand on one leg, keeping your back straight. Slowly bend your knee to 45º and return to start position.
Repeat 30 times on both sides
- Standing upright, step forward with one leg and bend your knee to 90 º.
Return to a standing position.
Repeat with the other leg and repeat 30 times
- Lying on your back with knees bent, straighten one knee and lift your hips off the floor until your bottom is in line with your body. Return to starting position. Repeat 30 times both sides
Stretching
- Stand with your feet hip with apart and take a step forward. Take most of your weight on your leading foot. Gradually take your weight to the back foot stretching your heel to the floor. Keep your upper body in line with your back leg. Repeat 3 times.
- Stand with the leg to be stretched behind the other leg. Push your heel down while bending the knee to stretch the Achilles tendon.
- Stand holding on to a support. Bend one knee and take hold of the ankle. Draw your heel towards your buttock. Tilt your hip forward so that your knee points towards the floor. Feel the stretch in the front of your thigh. Hold for 30 seconds. Repeat 3 times.
- Lying on your back put a band under the sole of your foot and hold onto the band with both hands. Lift your leg straight up. Pull the band flexing the ankle and stretching the back of your thigh. Hold approx 30 seconds. Repeat 3 times.
Top Tips
- Get fit before your holiday
- Check equipment
- General condition of binding
- Wear the correct size ski boot!
- Keep soles of ski boot in good condition
- Make sure bindings are on the correct setting
Warm-up
- Start slowly and gradually increase the intensity
- Can include a brisk walk to the slopes or climbing up and down stairs
Cool down properly
- Make sure you stretch at the end of the day
- Recognise when you are tired and have a break
- Ski within your own ability
- Wear appropriate clothing
- Never ski off-piste on your own
- Read the “Skiers Code”
We offer:
- An individual Get Fit to Ski assessment
- Get Fit to Ski exercise classes
- Ski boot assessments
|
