Dynamic Fitness for Dynamic Skiers

The ski fitness classes of the 1970s looked much different from those you see today. Then again, back then, skiing was a different sport. The 210 centimeter skis of yesteryear required more muscle power than the shaped skis of today. However, even though the modern shaped skis require less brute force and more finesse and balance, it is not unusual to see skiers pushing the ski tails, muscling their turns and beating themselves up on the slopes. Why do they do this to themselves?

Common Misconceptions

Part of the problem comes from a misunderstanding about the muscles used in skiing, and how they should be used. Simply put, although skiing is a highly dynamic sport, many people see it as a static form of exercises, and it shows up in their skiing style. We've all seen the posers — the people who seem to be holding one body position as they descend the slopes.  It's interesting to note that these individuals may not be subject to frequent wipe-outs. As such,  they can easily disillusion themselves into believing that they have perfect balance.

Weems Westfeldt, author of  Brilliant Skiing and creator of the Sports Diamond describes the difference between bracing and balancing. Bracing requires a static and unyielding position. Sure, you might not be falling, but can you really describe this as skiing? Probably not.

In contrast, ski-related balance is dynamic. It's the transitional balance between turns that makes for fluid and beautiful skiing. Some instructors describe this as “turn finitiation.” In other words, the transition between turn completion and turn initiation should be seamless. Developing dynamic balance, along with learning proper technique,  is the only way to achieve this.

 Performing static yoga postures in rooms heated to 105 degrees might help your karma, but will do little to improve your dynamic balance. Likewise, practicing static wall sits, which is just so old school, will create a static skiing style, and over work your quads.

“But you need strong quads for skiing, don't you?” This is one of the most common misconceptions. In most people, especially women, the quadriceps are significantly stronger than the hamstrings.  On the slopes, this can lead to some serious injuries. For example, in the event of a fall, your knees will hopefully bend to protect your ACL. Unfortunately, if your quads are too much stronger than your hamstrings, your legs will instinctively straighten, which might cause an ACL tear.  Over active quads can often be the cause of on-slope alignment problems, such as sitting in the “back seat.”

Dynamic Training

It's a no-brainer. To ski dynamically, you need to train dynamically. This means that your ski conditioning program should include exercises that require balance, flexibility and strength in motion.

Let's begin with some dynamic balance drills.

Fore/Aft Balance Progression

Fore/aft balance is crucial to fluid, efficient skiing. If your weight is constantly too far forward on your toes, you are setting yourself up for a face plant. In contrast, if your weight is consistingly on your heels, you will be sitting in the backseat and over working your thighs. It is hard to carve turns from this position. While some ski instructors advise their students to constantly keep their weight on the balls or arches of their feet, others suggest that like anything else in skiing, for/aft alignment is dynamic. This means that there may be subtle shifts in alignment throughout the different parts of the turn.

The Drills

Performing this is drill in bare feet will enhance your proprioception.

1. Stand with your feet distanced to your typical ski stance
2. Shift your weight forwards towards your toes, and then backwards towards your heels. However, neither your toes or heels should leave the floor. Do not allow the rest of your body, especially your upper torso, to move. Establish a rhythm and perform 20 repetitions.
3. Try the same exercise, with your eyes closed.
4. Open your eyes and try this while balancing on one leg
5. Try the one-legged balance with your eyes closed.

Lateral Balance Drills

Lateral balance is one of the most distinguishing qualities of an excellent skier.  You can practice lateral balance drills on a wobble board, by allowing it so shift from side to side, without letting it bottom out. A number of products, such as the Bosu or the Dyna-Disc, are great for practicing edging movements. Shift your weight so that you are on the little toe of one foot and the big toe of the other. Then, make a smooth transition to the other side. This is also a great way to break in a new pair of ski boots, before you hit the slopes. If you don't want to spend money on balance equipment, the same exercise can be performed on a pillow.

Dynamic Strength

To make your strength training more ski specific, make sure to combine it with dynamic balance training. For example, you can perform your squats on a balance board. If you have a Bosu, Dyna-Disc or even a pillow, you can combine your lateral balance skills with your squat routine. Stay in the squat on your last repetition, and assume a skier's “tuck” position by tilting your pelvis. Then, practice your fore/aft and lateral weight shift drills. You can even improve exercises such as the wall sit by practicing it on a balance device. However, instead of holding a static position, perform small, subtle up and down movements with your legs, by straightening them an inch and then re-bending them.

Putting it All Together

The dynamic pattern theory of  motor learning states that the brain does a better job at learning movement patterns, as opposed to muscular isolation. As such,  your dynamic ski fitness training program should consist of exercises that closely mimic the movement patterns of skiing. You can use the drills you've been practicing to create some of these patterns. For example, as you bend your knees, shift your weight so that you are edging to one side. Flatten your feet as you extend your legs, and then shift your perform the same action to the other side. For inspiration, perform these exercises while watching ski racing on TV.