MUS Wellness Workshop presented on 10/26/16 by Neal Andrews, MUS Wellness Exercise & Fitness Specialist. We all know that skiing is fun, and it’s also fantastic for our health. Whether you prefer downhill, backcountry, or cross-country, there are many strength and conditioning exercises that can help you have your best season ever on the slopes or trails. During this workshop, participants will learn sport-specific exercises to incorporate into an exercise program in preparation for an outstanding ski season!

1. Training for Skiing
Neal Andrews, MS, CSCS
Exercise & Fitness Specialist
MUS Wellness

2. Montana Moves High Five
Move More, Sit Less
Find Balance in Life
Move Better
Play Outside
Have Fun

3. Objectives
 We all know that skiing is fun, and it’s
also fantastic for our health. Whether
you prefer downhill, backcountry, or
cross-country, there are many strength
and conditioning exercises that can help
you have your best season ever on the
slopes or trails. During this workshop,
participants will learn sport-specific
exercises to incorporate into an exercise
program in preparation for an
outstanding ski season!

4. “I’m not sure if balance or strength are more
important. Or maybe mobility? So my question is—
what is most important?

5. Training for Skiing
 Consider this…
 A full day of downhill skiing
could consist of several
hours of high intensity
exercise at altitude.
 Interval workout with built
in rest on the lift.
 Training is just another word to say preparing.
 When we prepare for something, we usually find it much
more satisfying, rewarding, and fun.

6. Training for Skiing
 Law of Specificity
 Specific physiological adaptations to training
 i.e. You get what you train for
 Whatever your goals are…train (prepare) accordingly

7. Training for Skiing
 Fitness Components to Skiing
 Endurance
 Cardiovascular/Aerobic Fitness
 Strength
 Muscular/Tendons
 Ability to produce & absorb forces
 Mobility
 ROM around joints
 Stability/Balance
 Joint Integrity and Proprioception
What is your
weakest link?
POSTURE!

8. Needs improvement areas…
 …strengthening legs and preparing joints for impact.
 …help my muscles fatigue less quickly on moguls.
 …knee injury prevention.
 …training specific muscle groups for increased
endurance.

9. Types of Muscle Contraction
 Concentric: Muscles shorten against
load. Force is produced.
 Eccentric: Muscles lengthen under load.
Force is absorbed.
 Isometric: Muscles remain same length
under load. Force is resisted.

10. Sport Specific Exercises/Drills
 Basic—Lower Body
 Squats
 Lateral Squats
 Lateral Band Walks
 Lateral Step Overs
 Half Squats/Pulse Squats
 Lunges (Multi-directional)
 Single Leg Reaches/Deadlifts

12. Sport Specific Exercises/Drills
 Basic—Upper Body/Core
 Pulldowns/Rows
 Pushups
 Tricep exercises/presses
 Plank/Side Plank
 Bridges/Single Leg Bridges
 Cobra/Superman
 Birddog
 Kayak

14. Sport Specific Exercises/Drills
 Advanced
 Jumps “How do I get better at jumping?”
 Pulse Squat to Squat Jump
 Skaters/Skater Jumps
 Skater to balance/
 Twist Hops “I need help with making quicker turns.”
 Jump Rope
 Lo Box Lateral Drills
 Core
 Moving Side Planks

15. Prepare-Play-Have Fun!

16. Follow Along!
 www.montanamovesandmeals.com
 Twitter: @montanamoves
 wellness@montana.edu