Ski Season Training and Fitness

Ski season. The only time of year when "going downhill" is a good thing. Whether you plan on one skiing trip or making a full season of it, make sure you are physically up to the challenge. It is a good idea to start a fitness program eight weeks prior to the start of the ski season. These total body exercises can help prepare you for your days on the slope.

1) Lateral jumps - Place a broomstick, ski, or anything that is low and straight, on the ground. Stand beside it, feet together. Bend your knees, lowering your center of gravity, keeping your legs together. Using both feet, jump sideways as far as you can over the object and land on soft knees. Let your weight continue down into a crouched position, bringing your arms about chest height. Again, bend and jump to the opposite side, letting your body weight guide you down into a crouch. Concentrate on balance and soft knees. Jump for thirty seconds, then rest. Continue for three sets.

2) Squat sweeps - use a light weight or medicine ball. Stand with your feet shoulder width apart. Holding the ball, lower yourself into a full squatting position, placing the ball on the floor (but not letting go). Make sure your head is up, and shoulders are relaxed. Tighten your abs, press through your heels, and stand, raising the ball straight over your head in one controlled "sweep". Let the ball "fall" back down, again in a controlled motion, and end in a squat. Try three sets of five.

3) Side Lunges - Start out by placing your feet wider than shoulder length, but don't go any further than is comfortable. With your hand on your hips, bend your knees so that you feel pressure along your inner thighs. Carefully lunge from side to side, alternatively bending and straightening each leg. Once you are warm, try placing your hands flat on each foot as you lunge. Be sure to keep your back straight, your head up, and your abs engaged. For more of a challenge, come to a full standing position after each lunge. Add a light weight, or use a medicine ball.

4) Jogging - Make sure you can withstand the higher altitudes. Start by jogging for fifteen or twenty minutes, three days a week. Slowly incorporate sprint running.

5) Inline skating - great for balance, cardiovascular, and endurance. Maintain a semi-crouched position and work your arms as well your legs.

6) Stuff a backpack with about 20 pounds of weight, and walk downhill. Do this once a week.

When starting out, these exercises (with the exception of the downhill walk) should be performed two to three days a week with a two day break in between to allow your muscles to recover.

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