Are You Ready For Ski Season?
Let me start with a few questions.
How did last ski season go injury-wise?
Did you maintain fitness during the summer?
How are you feeling going into this season?
If your answers are less than ideal to any of these questions above, stay tuned.
Skiing is a sport involving all of the energy systems.
Quick movements, strength and endurance are all needed while skiing.
These systems work all work together during exercise.
Endurance:
The shorter lasting energy system is the anaerobic system.
Think of this system as the primary force during a slopestyle run lasting less than 1 minute.
Sprinters train this system primarily.
To help reduce injury risk, anaerobic endurance in skiing is very important.
A great test to measure your anaerobic capacity is the 300 yard shuttle run.
In this test you place two cones 25 yards apart.
You’ll make six round trips completing 300 yards total timed.
After five minutes of rest you’ll repeat the test and take the average of the two times.
The goal for this test is to have average time of 72 seconds for men or women.
Sprints or interval workouts are a great way to train this system.
Training this system is also very important to help reduce injury risk.
A test that measures aerobic capacity is called the 12 minute run test.
At a running track the participant runs as far as they can in 12 minutes provided.
First Test is the one repetition max back squat.
After a proper warmup, increase weight until you hit your max weight for a single successful squat.
I will list the strength norms below.
The next test described is the curl up test which looks at core strength and endurance.
Agility consists of two main components: speed in changing direction and cognitive factors.
Agility is just as much mental as it is physical, especially in skiing.
the following two tests look at both running agility and jumping agility which I think translates well to skiing.
The first Test I highlighted in a previous post called the T test.
The T test is a timed test.
The best of two trials will be recorded, I will list the norms below.
This test looks at variable jumping directions.
Participants will have both feet in the middle and will face the same direction the entire time.
The best of three trials will be recorded.
Norms listed as below.
Be sure to check my IG @SkiingPhysicalTherapy
