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simple fitness = better skiing

As we all know if you want to get the best results from day one of your ski season, then we need to take some time to prepare our bodies.
So here tdc has a put together the first of a three session, simple fitness plan to get you ready to discover, develop and challenge your fitness.

Firstly we’ll look at core strength, in the next two tdc fitness srticles we will cover leg strength and cardiovascular fitness.
The exercises are based around being able to do them at home, so you don’t necessarily need a gym to get on top form. The sessions are set up with three levels, based on the same levels as the tdc clinics; discovery, development and challenges.
Start wherever you feel comfortable, but only move up when you can easily achieve the level you’re on.

stage 1 = core strength
Probably the most important fitness factor in most sports, if you have good core strength everything else works better.  In skiing it can help greatly with your stance, which will help ensure you’re using the right muscle groups.

This is a circuit that I’ve adapted from working with the British ski team, so if you keep it going who knows how well you could do!  It works the three ‘building blocks’ of your core strength; the lower abdominals, back muscles and oblique (side) muscles. 
Work the three exercises one after the other, with the allowed rest time in between, then do ‘the plank’ as a final tester!  Do the circuit twice and that’s all you need for your core strength.

Circuit Levels
discovery = 30 secs exercise / 1 minute rest
development = 45 secs exercise / 45 secs rest
challenges = 1 minute exercise / 30 secs rest

1. Lying cycle (lower abdominals)
Lie on your back, lift your legs off the floor and pedal your feet back and forth parallel with the floor.  Keeping your legs low makes it harder.  Make sure your back doesn’t arch.

2. Back raise/leg raise (back muscles)
Lie on your front, with your arms by your side.  Raise your chest and legs off the floor, hold for two seconds, then lower both back down.

3. Oblique crunches (oblique muscles)
An old favourite!
Lie on the floor and pedal your legs as with the first exercise, but put your hands behind your head and lift your shoulders up to touch your elbow to opposite knee each time.

Plank
This tests pretty much all of your core muscles.  The aim of the plank is to use your core to keep your body as still and straight as possible, hence the name.  See how long you can hold your body still before you feel it start ‘dancing’!  Aim to add 10 seconds every other session.

“Plank” Levels
discovery = Rest on your elbows and knees

 

 

development  = Rest on your elbows and toes

 

 

challenges = Rest on your toes and elbows, then alternately lift opposite arm and leg throughout the exercise.

Circuit summary
Exercise 1-3 then plank.
Rest for two minutes whatever your level.
Exercise 1-3 then plank.

So there you go, get into it and good luck!  The circuit should only take 20 minutes, so try to do it daily, or at least every other day.  If you’re ever struggling for motivation, just remember that being that little bit stronger will help you ski better and for longer, whether you’re a beginner or a powder hound…