Do you want to skate better?
Alpine skiing is a great sport, but in order to be fast and avoid injuries, you must have a good physical preparation. If you want to hit the slopes in winter, we suggest following the training tips in this article.
You can improve your downhill skiing performance by strengthening your lower body, improving your balance and agility, and strengthening your core to build core stability. Basic exercises such as squats and single-leg exercises should form the basis of your training.
Do not forget about the core muscles, which are an indispensable condition for safe and effective performance. This is why more and more high-profile skaters are spending their summer (off season) in the gym to improve their performance.
What exercises should be done? If you decide to add bicep curls to your routine, you're getting a little off track. why ?
Because for alpine skiing, the best thing is to increase the muscles of the lower body, its strength, balance and agility, as well as control of the core (abdominal and lower back muscles). Basic exercises such as squats and single-leg exercises are likely to be your best bet. Additionally, the core muscle is an essential component of athletic performance.
6 tips for effective exercise
1. Warm up before lifting weights. You can start with 5 to 10 minutes on a stationary bike or treadmill and then do light resistance exercises such as front squats with dumbbells (pictured). Over time, gradually increase the intensity (move from a full squat to a one-leg squat).
2. Start with basic muscle building movements. The basic exercise for the leg muscles is the squat. Make sure you perform the movement perfectly, and start using a weight that you can lift 12 to 15 times. Over time, you can gradually increase the load, with a weight you can lift 10 times in 3 sets.
3. The second basic movement we recommend is the dumbbell lunge. With this exercise, which should be done perfectly, you will improve the stability of your knees and hips, while improving the stability of your torso.
4. Challenge your core. The core muscles (abdominal and lower back muscles) provide essential support during steady contractions, especially when skating. For greater effectiveness, hold each pose for 30 to 45 seconds. This is intended to provide an orderly and gradual overload compared to the average static duration while skating.
5. Improving dynamic stability through rotational movements. When skating, force is often expressed in a bend position. This is why it is important to do rotational exercises controlled by an external load. Make sure to perform this movement by holding the torso well.
6. Improve your balance and explosive power at the same time. To improve your strength, you should perform movements at a high speed, with a heavy load. Make sure you perform the exercise perfectly so as not to injure yourself during the training.
However, remember that flexibility exercises help prevent injuries, so be sure to perform an effective relaxation session after each exercise.