Working up to the winter

By Alison Wisneski

Ski and snowboard season is upon us, yet with only a few short weeks to spare before hitting the

slopes, working out indoors in preparation for the outdoors might not be at the top of any winter sport-lover’s checklist. But, according to Eric Andersen, former Junior Olympic Gold Medalist and pro-competitor, pre-season prep is key in making sure you stay safe and move at peak performance during the season.

“If you don’t prepare and condition properly for skiing you will risk injury,” Andersen said. “It’s always important to warm up and stretch a bit before hitting the slopes.” Andersen has a few favorite pre-season workouts, but states the importance of seeking out a physician to make sure you’re ready for the powder. He also says to consider hiring a personal trainer. In doing so, “[it well help] to help get you going in the right direction with your plan.  To see results and to avoid injury, it’s imperative that you are employing proper technique and a good plan.”

1 – Squats: Andersen recommends squats as a key component to any skier or snowboarder’s workout because of the muscle parts that they focus on: all parts of legs, the back, and the core. Start off just using your own body weight, and when you feel ready, mix it up by adding dumbbells, a barbell in front or behind the neck, or a physio ball. Always make sure to maintain a weight that is light enough for the squat to be carried out to the full 90 degree angle it is meant to — not only will the correct technique reduce the risk of injury, it will also give the desired results of the workout itself.

2 – Lunges: Another leg-centric workout, executed by taking deep steps forward and allowing the front knee to stop a few inches above the ground. Stabilization is key in a lunge — make sure to put your focus on your flat front foot and your back foot’s toes. Andersen recommends adding dumbbells or a barbell to switch it up as your body strengthens.

3 – Ball sit-ups: “Everyone is familiar with a basic sit-up, but when preparing for a dynamic sport like skiing, any time you can incorporate balance into your training, you should,” Andersen says. In using muscles not normally reached by a regular sit-up, you’re training your core to also be prepared for the parts of skiing you don’t do normally, and according to Andersen, “those muscles will come in handy next time you hit a patch of ice or a mogul you didn’t see coming.”

4 – Yoga: In keeping on point with balance as the main proponent of skiing, Andersen says yoga does more than keep the body centered. “Yoga will also condition the athlete mentally, which is invaluable in a sport like skiing where split-second decisions need to be made constantly.” Search to see if a gym in your area offers classes, check out some studio locations online, or feel free to purchase a DVD to follow along to in the comforts of your own space.

5 – Cardio: Cardiovascular exercising is an important part of any athletic training. Though skiing is mainly an anaerobic activity, your body will need to have the extra strength of a healthy heart and lungs built up not just for the ski hills themselves, but for the other parts of the workout that you’ll be doing to prepare for the season! No matter the type of cardiovascular activity you choose, Andersen says to make sure it’s one you like, because you should try to do it at least three times a week during the season for stamina.

In his time skiing, Andersen found the most common injuries for skiers were ACL tears and back injuries, some of which were due to improper training. “Although you can never guarantee an injury-free experience, being well-conditioned, stretched, and warmed up will greatly reduce the risk of getting hurt,” Andersen says. But, his overall most important rule for all who are outdoor sport lovers? “Have fun and enjoy the snow!”