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Fit to Ski & Play
By Carl Petersen (PT), Rick Celebrini Bsc. (PT) & Alex McKechnie (PT) MCSP, MCPA | |
| | Being in good shape will improve on hill performance and make your skiing and other sports activities safer and more enjoyable.
But if you are having trouble fitting any sort of workout into your daily schedule due to lack of time then use this 45 minute workout - guaranteed to boost your on hill fitness.
You can do this workout anywhere and all you need is running gear and 45 minutes free time.
Vary the route you run and use forest trails or parks to prevent wear and tear on your joints and boost your psyche.
Taking a friend will also encourage you to follow through regularly. When winter weather starts, a treadmill or stationary bike can be substituted for the running portion.
* Please read the exercise waiver below before you begin the workout. | 
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| 45 Minute Fitness |
Begin with a slow warm-up jog for 5 minutes that includes some dynamic stretching exercises such as arm circles, crossover runs, high knees, backwards running, side shuffle steps and skipping. These exercises improve agility and coordination at the same time as warming up the muscles of the shoulder girdle, hips and pelvis.
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Crossover runs, high knees, high heels and skips will not only loosen your hips, but keep you quick on your feet.
Do some continuous running until you reach the 18-minute mark, keeping your heart rate at between 65-75% of maximum [maximum heart rate = 220 - your age] or at a RPE (rate of perceived exertion of a 6-7 out of 10. This ensures that you get a good aerobic benefit.
Next do alternating sets of mini squats and stride lunges.
Mini Squats are very functional and provide both concentric (shortening) and eccentric (lengthening) muscle contractions. They stimulate the medial quadriceps to work and strengthening them helps maintain proper knee alignment and may decrease knee pain that is associated with muscular imbalances. These exercises will also help give more kick to your knee extension on the service motion and overheads.
Keeping knees aligned over your toes & keep a good arch as you go down. Start slowly with 2-3 sets of 10-20 repetitions to gain control of the knee and after several sessions gradually progress to a faster drop and then increase from double to single leg.
Alternate these with sets of stride lunges. Stride lunges improves flexibility in the hip flexors and extensors, improves balance and co-ordination in the hip, knee and ankle and increases strength in the hips and legs.
Keeping your back straight and head up, take your rear knee down towards the ground.
Start slowly with 2-3 sets of 10-20 repetitions going only to 30-45 degree knee angle
gradually increase over a month's period until you can do sets of 20-30 repetitions.
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Mini Squats and stride lunges also help decrease your risk of injury by dynamically correcting potential imbalances in your pelvis, hips and legs. Not a bad pay-off for a few minutes work.
| Exercise Waiver |
Always check with a healthcare professional before beginning any exercise program. For specific medical or training problems advice and treatment, athletes, parents and coaches should personally consult with the appropriate professional. All matters regarding your health require medical supervision. The editor, authors, publisher and Fit to Play and Fit to Ski specifically disclaim any liability, loss or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this article.
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