FITNESS

Shape up for the Slopes

Just because you’ve been jogging a few days a week doesn’t mean you’re in shape for ski and snowboard season. But don’t worry; just follow these simple steps, and you’ll be ready to hit the slopes in no time.

BY SHAUNA FARNELL

1. STRENGTH AND CONDITIONING: According to trainer Kirk Chassey of Vail Athletic Club, “The most important thing to have for the season is strength.” Skiers should focus on their knees, which are under the most stress on the mountain. Start by strengthening thighs and hamstrings, which move and stabilize the knee. Squats and lunges are key. Th ey should be done in sets of 10 for 20 minutes, three days a week, up to six weeks before hitting the slopes.

On a snowboard, the ankles bear the brunt, so it’s important to strengthen shins and calves. Calf-raises (standing on a step, dropping the heels, then raising onto the toes) and toe lift s (wedging feet under something heavy and soft, like a mattress, and lifting toes up) will work wonders.  

2. INTERVAL CARDIO: Sure, you suck wind on the mountain, but then you get to rest on the chairlift . Th at’s why bursts of heart-racing activities are great training for both skiing and snowboarding. Throw some interval sprints into your jogging routine, run up and down stairs, or—better yet—do a series of grapevines (running sideways, crossing legs in front, then in back).  

3. CORE STRENGTHENING: Like most sports, skiing and especially snowboarding use stomach and back muscles, particularly the obliques (the ones that run up and down your sides). Rather than traditional sit-ups, lie on your back and kick your legs up like you’re pedaling a bike, bringing an elbow to the opposite knee. To strengthen your back, lie on your stomach and lift the opposite arm and leg for 20 reps at a time to start, or lift all four limbs off the ground and hold the position for as long as you can stand it.  

4. BALANCE: Skiers, close your eyes and stand on one leg at a time. Snowboarders, on the other hand, close your eyes and rock up and down on your tiptoes. To simulate the unstable terrain that is inevitable with snow, do these exercises while standing on a mattress or trampoline.  

5. IMPACT TRAINING: Don’t make the moguls the first jolt your knees feel since last winter. Practice plyometrics (exercises involving rapid stretching then contracting of muscles) for a couple of weeks before heading down the hill. Add a leaping element to your squats, jump from one foot to the other, or pretend you’re making hop turns down a steep slope (find a hill or even a field). Try bouncing back and forth, left to right on a trampoline or mat as you would do on skis. Snowboarders, get a skateboard and hit the (skate) park.