Ski Conditioning Must Start Before First Flake Falls

Pre-season workouts cut risk of injury

SUNDAY, Nov. 2, 2003 (HealthDayNews) -- Skiing isn't just a matter of swooshing downhill. It's a demanding, high-impact sport that requires adequate physical preparation.

Whether you're an expert or a novice, don't make the mistake of thinking you can ski yourself into shape, says Dave Merriam, head coach of the Professional Ski Instructors of America and American Association of Snowboard Instructors demonstration teams.

If your body isn't prepared for the demands of the sport, you'll get tired quicker, become sore more easily and have a greater risk of injury.

So there are three areas you should focus on during your pre-season conditioning program, Merriam says.

You need to build a base of aerobic fitness -- try running, cycling or inline skating -- that will let you stay on the mountain longer and cut the chance of injuries caused by fatigue.

But Merriam says skiing is also an anaerobic sport that requires short, intense bursts of energy.

He suggests that before the season starts, you combine your workouts to include aerobic and anaerobic training. For example, work some two-minute sprint drills into your running sessions.

Strength training is another key component of a thorough ski conditioning program. And don't just work the muscles you can see in the mirror, Merriam says. Make sure you work your lower back muscles and hamstrings to balance out opposing muscles.

Free weights are the best choice. Besides offering strength training, they help you work on balance and range of motion, Merriam says.

Finally, you should stretch every day.

More information

For eight knee-strengthening exercises for skiers and snowboarders, check out skiing.about.com.

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