Strength Training
Author: Dr. Isaac Durrington, PT, DPT
In case you didn’t read the first part of this series, here is a refresher: As the weather turns colder and the snow begins to fall, you can start to see the ski runs laid out like a white carpet carving down the mountains. You and your friends/family are probably starting to pull out all your skiing or snowboarding equipment to make sure everything still fits and isn’t broken. You may also be thinking to yourself:
“Is my body is ready for this snow season? I feel like I’m not in great shape right now. What can I do to make sure I’m ready to enjoy the slopes?”
This is a valid concern, and all of us here at Jackson County Physical Therapy want to make sure that you are ready for the ski season rather than seeing you later in the season to rehabilitate an injury. Having said that, we are certainly available if you need us to help you get back on the slopes.
Aspects of fitness that are important to reduce your risk of ski or snowboarding injuries are endurance, core and leg strength, balance, and mobility of the spine, hips, and knees. Unfortunately, we can’t claim that an exercise program will prevent ski or snowboarding injuries from occurring but addressing these aspects of your fitness can certainly help to reduce your risk for injury.
Strength
This week I am writing about strength training exercises that will help you during this snow season. Core and leg strength are two of the most important areas of the body to focus on when building strength for skiing. This is because your legs are where 60% of ski injuries occur (compared to 25% in the upper extremities), and having a strong core with good endurance is important for maintaining your ski/snowboard position and to perform turns or abrupt stops. Your “core” is composed of roughly 35 muscles on the front and back of your trunk, not just that 6 pack muscle you might be thinking of. Having a strong core with high endurance will give you more stability overall with skiing and snowboarding throughout the day.
As you are probably aware, leg strength is also very important in skiing and snowboarding. You need leg strength in your hips, knees, and ankles to move in/out of positions, perform turns, and to maintain proper ski/snowboard position even when you encounter obstacles. Your trunk, hips, knees, and ankles all move forward, backward, side to side, and rotate (yes, even your knees rotate!). It is important to strengthen all the muscles that perform these various movements because there will be many times you will have to use them. My recommendation to start strength training is to do exercises targeting multiple muscle groups in your core and extremities.
Here are 6 basic exercises that incorporate multiple muscle groups and build strength and endurance in key musculature for skiing and snowboarding. Performing these exercises 3 times per week will give you a good start to prepare for, and maintain strength during ski season.
1. Squats with twist: Hip, knee, and ankle strength. Core and oblique strength.
- Stand with your legs shoulder width apart.
- Bend your knees, sitting your hips back with your chest upright with your hands or some kind of weight out to one side.
- As you move to a standing position move your hands or weight across your body as high as you can comfortably. Then repeat the movement.
- When you squat you want to keep even pressure throughout your feet the whole time. Your knees should be in line with your 2nd toe.
- Start with 3 sets of 8-12 repetitions and work your way up to 20 repetitions. If this is too easy then add some more weight to it!
2. Side Lunges: Hip, knee, and ankle strength in the lateral plane of motion
- Begin standing with your feet shoulder width apart.
- Step to the side, lowering into a side lunge position.
- Keep your weight evenly distributed throughout your foot without too much pressure on your toes or heels.
- Then return to the starting position.
- Start with 3 sets of 8-12 repetitions on each leg and work your way up to 20 repetitions. If this is too easy then add some weight to it!
3. Forward Planks: Abdominal, leg, and shoulder strength, stability, and endurance
- Begin with your elbows underneath your shoulders in a facedown position with feet hip width apart.
- Contract your abdominal muscles and quads as you bring your body up to the position shown here.
- While maintaining this position, ensure that your low back is not arched down or rounded up.
- Start with 20-30 second holds for 2-4 repetitions and work your way up to 2-minute holds for 2 repetitions.
- If a full plank is too difficult then try this variation to start!
4. Side Planks: Lateral abdominal, leg, and shoulder strength, stability, and endurance
- Begin by lying on your side with your elbow under your shoulder and feet stacked on top of each other
- Use your lateral abdominal and gluteal muscles to elevate your body into a side plank position.
- Ensure that your head, shoulders, hips, and feet are all in a straight line so that you are engaging the correct musculature.
- Start with 20-30 second holds for 2-4 repetitions and work your way up to 2-minute holds for 2 repetitions.
- If a full side plank is too difficult then try this variation to start!
5. Squat jumps: Leg strength and power. Full body shock absorption.
- Begin standing with your feet shoulder width apart.
- Squat down as far as you are comfortable. Move your arms backward as you squat down.
- Quickly move upwards jumping as high as you can. Move your arms upward as you jump.
- Try to land as softly and as quietly as you can.
- Perform 3 sets of 5-8 repetitions
6. Lateral jumps: Leg strength and power. Single leg shock absorption.
Level 1 (This requires less balance)
- Begin standing on one foot with your back foot touching the ground for balance.
- Push off of your stance leg quickly, jumping as high as you can to the side.
- Try landing on the other leg as softly and as quietly as you can.
- Use your back leg on the ground for balance as needed.
- Repeat this movement going back to the other side. Make sure you are using your hip musculature to help with propulsion and shock absorption during this exercise.
- Perform 3 sets of 5-8 repetitions
Level 2 (This requires better balance)
- Begin standing on one foot with your back foot in the air.
- Push off of your stance leg quickly, jumping as high as you can to the side.
- Try landing on the other leg as softly and as quietly as you can while maintaining your balance without touching the back leg on the ground.
- Then perform the same movement jumping back to the other leg. Make sure you are using your hip musculature to help with propulsion and shock absorption during this exercise.
- Perform 3 sets of 5-8 repetitions
If you want an individualized plan to identify which muscles you need to focus on and how to specifically train these muscles for skiing or snowboarding, then please schedule an appointment with a Jackson County doctor of physical therapy. We will take you through specific muscle strength testing and movement screening to identify your weaknesses and develop a plan for you!
Thanks for reading! Next week’s blog will focus on balance (another important aspect of fitness for ski season), so please come back and check it out.
