Ski & Snowboard Strength Training
Skiing – Leg strength is king for skiers, in part for better performance but also to protect the oft-injured knee joint. A combination of typical strength training drills combined with isometric lower body work is ideal.
Hip mobility helps with posture and also takes pressure off the knees, so it should be another main focus of your workouts.
Skiing stresses the entire body, so it is important to include core and upper body work into your training, as well.
Some supplemental skills that can be added to a quality skiing workout include balance drills, plyometrics, and vision training.
Snowboarding – Rarely used by amateur snowboarders, strength training can allow you to ride harder and longer without fatigue while landing bigger and better tricks.
Core and leg strength should be emphasized to acquire the benefits mentioned above, along with a strong dose of balance work to increase board control. Some advanced level concepts can ususally be used here, as athletes in this sport are often very good at body control.
Upper body strength work should also be done (with higher repetitions) to develop strength in tendons and ligaments, as opposed using heavy weights to build big, bulky muscles. A particular emphasis should be placed on upper back strength to help the shoulders move quicker during rotations. Other than this one area, a relatively balanced approach should be maintained with the rest of your upper body training.
Plyometrics and mobility work will also improve your ability to do better tricks, and to develop more fluid movements in all directions.
Ski & Snowboard
Speed & Agility Training
Speed in these sports is unique compared to the others on our list. Most of the speed development we speak of here is tied to building the attributes of strength and power, not actual sprint and agility footwork stuff.
The one notable exception is for skiing, where a solid base of conditioning can help them continue to move well as they get into the bottom of the course. A base of aerobic work followed by intense interval training would serve you well here.
For everyone else, it is critical that you stay active as often as possible, particularly in your younger years. Any other movement-based activities you can do besides riding or getting out on the slopes will enhance your overall coordination, which will have long-lasting sport and life benefits.
Injury Prevention for
Skiing & Snowboarding
Skiing – ACL tears have increased by 172% in the last ten years for skiers, as oddly enough all other injuries have decreased by 50% during that same time.
Hip mobility, leg strength, and elite balance (many of the tears happen during falls) will lessen your risk of knee problems as well as anything else you can do. MCL and meniscus tears are also common, and they can be prevented with the same training priorities.
Younger, lighter, less experienced skiers are most likely to get hurt. On top of getting into a training program as early as possible, they also should limit their training volume while out on the mountain. Most accidents occur at the end of the day when you get tired, and fatigue becomes a factor.
Tightness in any lower body muscle can also lead to overuse injuries like tendonitis. This can alter natural movement patterns, causing more stress to be placed on muscle groups that are not capable of taking on a greater load. These problems can be fixed with corrective exercise techniques.
Snowboarding – The #1 snowboarding injury are wrist fractures, as falling with your feet locked on the board can cause some very awkward landings to take place from time to time. Elbow dislocations and rotator cuff tears can also result from unsafe landing positions.
Strength training for the upper body is the best way to build up the bones, muscles, tendons and ligaments that are often injured while snowboarding.
Ski & Snowboard
Training at Power Source
Central Massachusetts and Southern New Hampshire skiers and snowboarders can train with us in any of our elite programs. We’ll tailor your training specifically to target your greatest areas of strength and power needs, as well as help protect you from any potential injury risks, in our Group Personal Training Program.
Feel free to contact us at any time to inquire about training for an individual athlete, or private clinic/team training options.