Many people think skiing is only the thing of training. But if you mention them strength and conditioning for skiing, they will look you like you said something really strange. Something extraterrestrial! Why should a skier perform strength and conditioning program when he only needs to know how to go downhill and he needs perfect technique only? Well, that's a big mistake!

Many coaches will say the skier has to spend as much time as possible in the snow and train technique, turns, introduce the stage and so on. But how will the skier maintain the semi-squat position for over a minute? Do you think it is easy for his muscles to maintain this position for so long period of time without getting tired? Without good strength and conditioning program, the skier will not be able to maximize his performances and he will remain an average skier forever. If you want a result, it is definitively time to change your habits and start improving performances.

As much as weight training looks strange, it will improve the performances of your skier and make world class results. For example, a downhill race lasts for 60-90 seconds. It means the skier needs the repetitive power, which will enable him to maintain an isometric contraction for so long period of time. The best way to enable the sufficient amount of strength to the skier is weight training.

Strength and conditioning for skiing - the importance of quadriceps and adductors

Strength and conditioning program should be focused on the quadriceps muscles mainly. Why is that the case?

During most of the races, the skier maintains an athletic semi-squat position. The most of the load is focused on his quads. If the quads are not strong enough, the skier will start to lose focus and his turns will not be as sharp as it would be if his quads are extremely strong and prepared for that type of race. If the quadriceps is strong, the skier will be able to turn more precisely and he will be needed less time to react if the sudden turn is required.

The other important muscle group is adductors. If the skier makes sudden turns by performing internal rotations in the knee joint, you need to be certain the inner part of your thigh has sufficient strength to maintain those sudden turns and the weight of the skier. If insufficient strength is present, this can lead to severe injuries - ACL, torn muscles, muscle strain...

If you want a world-class skier, you need to have three things in mind:

• Quadriceps is the main muscle of the skier - an athletic semi-squat position is maintained for a whole time during the race;
• Internal rotation of the knee is present a lot - if adductors are strong, you will lessen the chances of injury;
• Strengthening the other parts of his body is helpful - don't think strength is not good or too much in his training sessions. It is always better to spend few hours per week in the gym and prevent an injury.

The strength of the quadriceps can be built by multijoint or single joint exercises. If the skiing is analyzed as the sport, it can be noticed that the whole body works in almost all disciplines - racing, comprising slalom, giant slalom, super giant slalom, combined and downhill. When it comes to skicross and cross-country races, the situation is a bit different. The mechanics of movement is very similar to rollerblading or skating. Let's now focus on the main disciplines of skiing and describe which are the best exercises and why.

Strength and conditioning for skiing - the most effective exercises

Here comes the response to the question - what should I do to improve the performances of my skier? Here is the list of exercises, make sure to learn your skiers properly how to perform it.

Sumo deadlift

Here is the video of the exercise.

This is one of the best complex exercises. It stretches your groin and strengthens your shoulders, traps, lower back, middle back, glutes, hamstrings, adductors, quads, triceps and forearm muscles.

How does it affect skiing?

When a skier wants to reduce the speed, he needs to use his quads and adductors. Lower back is generally used to stabilize the movement and prevent the skier from losing balance and falling. Shoulders and triceps are used when the skier tries to increase the chances of successful turn by pulling the stick on the ground. It is one complete strength and conditioning exercise for your skier, which should be performed at the beginning of the training session.

Sumo deadlift is also good because it improves the grip of your skier by strengthening forearm muscles and decreases the chances of losing a stick during extreme downhill races. A complete exercise which will activate all the muscles needed for the maximum performance of your skier.

Sumo squat

Here is the video of the exercise.

With the leg more than shoulder width apart, this is a world-class exercise if you want to target your quads and adductors. At the same time, it targets your glutes, which are also used to stabilize the skier when making sharp turns or maintains a high rate of speed during the downhill race. A great combination of parameters that will help your skier keep the maximum result.

Make sure the legs of your skier do not go under a 90-degree angle. Remember, there aren't many movements in skiing which include lower than a 90-degree angle between your calves and thighs, especially cause you have to wear ski equipment. You can strengthen hamstring muscles, but this is more required if your athlete competes in ski jumping, because the strong rear side of the body will enable better hang time.

Air squat

Here is a video of this awesome strength exercise.

You can reach a 90-degree angle between your calves and thighs and there is no need to go deeper. Why is this exercise so important in the world of skiing?

It enables quadriceps and shoulder strengthening at the same time. Taken from the different view, it means your skier will get an opportunity to maintain the basic position for a longer period of time and to use sticks better for turning. As well as you can see from the video, an exercise affects your delts, traps, and quads, which are important for the qualities written. This is an excellent complex exercise.

Half-squat

Here is a video of the exercise.

This is the position when you ski. You are in an athletic half-squat position most of the time. An exercise activates your quads, glutes, and calves. Calves are important if you jump during the race and you need to change the position of your body quickly to jump longer and land on the ground properly. So strengthening the calves definitively makes more complete skier with fewer chances of making a mistake.

If quad strength is good, your skier will be able to maintain the basic position longer. This exercise can be done isometrically too - with or without a weight. All he needs to do is squat down and hold the position. Measure the time and make him hold the position at least 30 seconds. If he has the weights on his back, perform an exercise inside of a power cage or use the barbell rack as a prevention, because this exercise is extremely dangerous if done without a protection.

Leg extension

Here is the video of the exercise.

This is one of the basic, single joint exercises for the strengthening of your quadriceps. Sit on the leg extension machine and start performing repetitions - it is easy.

But how many repetitions is good for a skier and when should this exercise be applied?

It is actually good if you perform it at the end of your training session. If you try hard enough, you can develop the local endurance of your quads properly with this exercise. Try to perform 20-30 repetitions, 3-5 sets. Your weight shouldn't be big, and the set duration shouldn't be more than 30 seconds.

What is the correlation of this strength exercise with skiing?

Stronger quads will enable better control of the sharp turns when you need to change the direction suddenly. If you have better local endurance, you will certainly have fewer difficulties when you need to maintain the half-squat position for a whole time during the race.

Bulgarian split squat

Here is the video of the exercise.

This is an excellent exercise to strengthen your quads and adductors. At the same time, the exercise will develop balance and enable better control of the situation when one ski remains in the air. There are multiple benefits from this exercise - balance, strength and the reduce in unsuccessful turns.

An exercise needs to be done on an elevated surface, like box or bench. This means you need to control the situation because your skier can slip at any time. Despite this exercise is very dangerous, the benefits for your skier are stunning. So start with lower weights and increase the weight.

Hip adduction

Here is the video of the exercise.

This is definitively one of the easiest strength exercises. All you need to do is to sit on the hip adduction machine and perform the desired number of repetitions. But here comes the essence of skiing - how does this strength exercise affect better turning?

It strengthens you adductor muscles - when you turn, you perform an internal rotation in your knee. To be able to slide more effectively and to ride on the edge of the skis, you need to close the knees to the snow as much as possible. A good adductor strength will enable you to maintain this position for a longer period of time.

Hip abduction

Here is the video of the exercise.

Abductors are also important when it comes to skiing. As much as adductors are important for slides, some muscles have to return the knee to the starting position. That is the role of abductors - returning the knees to the previous position after slides or sudden turns. No matter how good skier you are, it is important to strengthen your abductors, cause you never know what kind of unevenness might be found on the track.

A skier who wants high performance will understand this strength and conditioning exercise seriously.

Core strengthening exercises

Almost every single sport requires good core strength. No matter what you do, your stomach, lower back, glutes and groin muscles need to be strong.

Skiing requires a different approach when it comes to core strengthening. In many skiing disciplines, there are a lot of turns and sudden direction changes. That means groin muscles are stretched very often but not much strength is required. You need flexible groin muscles and very strong lateral abdominals. You need something that will be able to prevent your skier from falling, and at the same time, be able to handle so many direction changes, turns, jumps, braking... That is the reason why you should dedicate yourself to the strengthening of lateral abdominals.

Exercises which are used to improve the strength of skateboarders can be used for skiing, too. Static core exercises are an excellent choice. It will enable your skier to hold the position longer and it will provide more balance when passing the gate. In the positions where a sudden turn is required, lateral abdominals are again the most important muscles. So, static core exercises for lateral abdominals are definitively the best choice for skiers.

Many of you will ask how long. The holdout should last at least one minute (each side), you should switch at least 5 exercises for lateral abdominals, and you should perform at least three sets.

Here is the link for the tutorial.

Congrats, now you know what are the best strength and conditioning exercises for your skier. Now, if you want to go skiing for leisure and enjoyment, stop by UrbanSurfer and take a look at our latest ski collection.