As you should think, skiing is a technical sport in which it will be essential to have good physical condition to properly enjoy the slope. Many forget about it, but don't worry because we will be in charge of giving you a series of advice that will help you improve your skills and that, without a doubt, if you carry them out on a regular basis, will help to avoid injuries or setbacks when practicing this sport.
In this way, the chances are most likely to be reduced, not of a bone or ligament tear (which is often inevitable), but of a simple tendonitis, contracture or muscle overload due to a decompensation or for something as common as muscle hypotonia, or what is the same, muscle weakness.
How to improve skills?
Have good muscle tone
The body is "a whole" and although having good muscle tone in the legs is important, it is also important to have it in the trunk and arms. So in the skier's usual physical preparation it will be necessary to train all the muscles possible in order to have the best possible physical shape.Regarding muscle development in the legs. It is important that the posterior area of the thigh (hamstring muscles) is as balanced as possible with respect to the quadriceps (anterior area of the thigh). We must not forget that many muscle injuries are caused by a decompensation always in favor of the latter over the hamstrings.
Practice aerobic activities
You must keep in mind that most ski resorts are above 1,500 m above sea level and, therefore, the partial pressure of oxygen is lower, so it will have more difficulty reaching the blood and the feeling of tiredness and fatigue will be greater. So it will also be important that a month before the start of the season, you start with aerobic activities (running, swimming, cycling, aerobics...). When you do them you have to meet three premises:
- They have to be continuous. There are no stops.
- They should last between 15 and 45 minutes (the better your physical condition, the longer).
- You must work between 70 and 85% of maximum heart rate.
Flexibility
It is one of the most forgotten physical conditions, but it will be advisable that you always stretch for at least 10 minutes after skiing and always without bouncing in order not to damage the muscle. The most important instructions would be:
- Get to the position slowly until you feel a little tension in the area we are stretching.
- Maintain the position for 20 to 30 seconds.
- Do not hold your breath, but breathe deeply.
- Do not exceed the pain threshold.
- Do not rebound.
- Work it daily for at least 10 to 15 minutes.
- Remember that it should be: painless, sustained and relaxed.
Abdominal exercises
- Abdominals. Perform them with the lower back always in contact with the floor. When finished, perform hip mobility. Increase one set each week.
- Lumbar. Do a few and stretch them a lot when you finish. Do not exceed the horizontal.
- Vastus internus. Do not exceed 45 degrees and always slow or intermediate speed. Perform them with one leg. Increase one set each week until you reach 6-8 sets. The kilos will depend on each machine and will be those that allow you to perform the set repetitions.
Vastus medialis exercises
- Hamstrings. Perform them with one leg without touching the gluteus. Slow speed. Increase one set each week until you reach 6-8 sets. The kilos will depend on each machine and will be those that allow you to perform the set repetitions.
Pectoral exercise
- Trunk. Slow or intermediate speed. In the third week, go up to three sets and maintain it. Increase the number of kilos week by week according to exercise. The kilos will depend on each machine and will be those that allow you to perform the set repetitions.
