Get Your Body Ready

By Liam Fitzpatrick - Alpine Sports Injury Clinic

Pre-Season Training Phase 2
Pre-Season Training Phase 3

Like most of us, you probably can’t wait to strap on the skis or board to carve some turns on your favorite run at Hotham!

To help prepare your body for the slopes we've put together a comprehensive, yet functional and time efficient training program (in three phases) which should help:

• Decrease the likelihood of injury while skiing or snowboarding.
• Decrease Muscular fatigue at lunch (we all know how bad that can be!).
• Improve performance over a longer period.
• Decrease Soreness at the end of the day and the next day. Commonly known as DOMS (Delayed Onset Muscle Soreness).

Remember, your body is the most valuable piece of equipment you own on the hill, so take care of it, and go in prepared.

Phase 1

Phase 1 of the training program is an introduction to your body, and preparation for the more advanced and specific training in the second and third phases. Continue this program for 7 days before adding phase 2 to your routine.

Exercise 1

Squat

(Free Standing or with a Swiss Ball against wall)

Begin in an aligned posture:

• Feet shoulder width apart
• Shoulders back
• Chin tucked in
• Abdominal muscles switched on.

Place Swiss Ball against wall and lower back:

• Slowly bend your knees and keep your back straight.
• Have your arms out in front at 90 degrees for balance if required.
• Lower yourself so your thighs are close to parallel with the floor.
• Make sure your knees are over your 2nd and 3rd toes.
• Return to Neutral upright position.

Squats

Add hand weights if you need to progress. Generally, your body weight should be enough unless you are a competitive athlete.

	Squats
Beginner Intermediate Advanced
Sets/Repititions 2 x 10 3 x 10 3 x 15
Times/Week 3 3-4 3-4

Note: If you have knee injuries, please take extra care and contact the Alpine Sports Injury Clinic to gain approval for exercise and your individualised program.

Exercise 2

Lunges

(Free standing or with a Swiss Ball against the wall)

In order to relate this to Skiing and Boarding, we will make this a dynamic exercise.

• Start in the same neutral position as the squat.
• Take a large step forward keeping your feet facing forwards.
• Keeping your back straight, lower your back knee to within 3 inches of the floor.
• Keep your front knee behind your toes. Do not lunge to far forward.
• Return to neutral upright position by pushing back up off your front leg.
• Repeat

(Imagine you have taken up Telemark Skiing!!)

Lunges

Again, if you need to add hand weights, please do. Remember not to overload.

	Lunges
Beginner Intermediate Advanced
Sets/Repititions 2 x 8 each leg 3 x 10 each leg 3 x each leg
Times/Week 3 3-4 3-4

Note: If you have knee injuries, please take extra care and contact the Alpine Sports Injury Clinic to gain approval for exercise and your individualised program.

Exercise 3

Dead Lift

(With light weight)

• Begin with a small weight at your feet. You can use anything as long as it is evenly weighted side-to-side.
• With feet shoulder width apart, bend your knees and keep your back straight.
• Lower yourself into the squat position.
• Grasp the weight with both hands and slowly stand up.
• Remember to keep your back and arms straight at all times.
• Keeping hold of the weight, repeat this procedure.

Dead Lift

	Dead Lift
Beginner Intermediate Advanced
Sets/Repititions 2 x 8 2 x 12 3 x 12
Times/Week 3 3 3

Note: Make sure your technique is correct. If you have back problems, do not attempt. Contact the Alpine Sports Injury Clinic for further advice and an individualised program.

Exercise 4

Core Abdominal Re-training/Angel Wings

(Postural Re-training)

Core Abdominal Re-training (Angel Wings)

Standing against a wall, make the following your contact points with the wall:

• Heels
• Buttocks
• Shoulder Blades (Flat against wall)
• Back of head (chin tucked in)

When in this position, your main aim is to draw your navel in towards the wall. In other words suck your stomach in so your belt size decreases.

• Maintain this position and attempt to simulate the feeling when performing functional activities, like walking, sitting etc.

Aim to simulate the feeling of having your centre of gravity in your pelvis, where it should be. This drill will give your body the best chance of putting it all in alignment.

This drill is fantastic for balance basics, which is so important on the slopes.

	Core Abdominal Re-training
Beginner Intermediate Advanced
Sets/Repitions 3 x 20 seconds 3 x 30 seconds 50 second holds
Times/Week Every day Every day 6-10 times/day

Pre-Season Training Phase 2     Pre-Season Training Phase 3

For further information or a personalised program and Musculoskeletal Performance Screening contact Liam at the Alpine Sports Injury Clinic.