Tuesdays: are you ready for the ski season?
Are you ready for the ski season?
Hello Newschoolers family,
SkierPT, your local physiotherapy doctor, is back to prepare your body for the ski season. Let me start with a few questions.
How did the last ski season go in terms of injuries?
Did you maintain physical fitness during the summer?
How are you feeling as this season approaches?
If your answers are less than ideal to any of these questions above, stay tuned. I’m going to break down a few tests to track your basic fitness and make sure you’re ready for the season. Skiing is a sport involving all the energy systems. Quick movements, strength and endurance are all needed to ski. These systems all work together during exercise.
The short-lived energy system is the anaerobic system. Think of this system as the main force in a slopestyle race lasting less than 1 minute. Sprinters primarily train this system. To help reduce the risk of injury, anaerobic endurance in skiing is very important.
A great test for measuring your anaerobic capacity is the 300-meter shuttle run. In this test, you place two cones 25 meters apart. You will do six round trips for a total of 300 timed meters. After five minutes of rest, you will repeat the test and take the average of the two times. The objective of this test is to have an average time of 72 seconds for men or women. Sprints or interval training is a great way to train this system. Here is a diagram of the test:
The most sustainable energy system is the aerobic system, believe long-distance runners. During a long day of skiing, skiers often rely on the aerobic system combined with the anaerobic system to provide energy during park skiing or all-mountain skiing. Training this system is also very important to help reduce the risk of injury. A test that measures aerobic capacity is called the 12-minute running test. On a running track, the participant runs as far as they can in a provided 12 minutes. The average distances are listed below:
As you saw in my previous article, strength is the number one factor in determining injury prevention rate. Because skiing is mostly about the lower body, I’m going to highlight a few strength tests you can use to track progress.
The first test is the maximum back squat in one repetition. The squat is still considered one of the kings of lower limb strength and should be a part of your training regimen. After a proper warm-up, increase the weight until you reach your maximum weight for a single successful squat. I will list the strength standards below. Training leg strength with a variety of exercises, including deadlifts squats and lunges, will help reduce the risk of injury during ski season.
The next test described is the Curling Test which examines basic strength and endurance. As we all know in all sports, especially skiing, the core plays a major role in injury prevention and good movement habits. This test summary looks at how many crunches you can do at a rate of 40 beats per minute with the goal of 75 crunches in a row with no breaks allowed.
Agility is seen as the ability to stop, start, and change direction of the whole body quickly. Agility is made up of two main components: the speed of change of direction and cognitive factors. Agility is as much mental as it is physical, especially in skiing. Having both the physical traits and the mental confidence to move your body in particular patterns is my definition of agility when it comes to freestyle skiing. the next two tests look at both running agility and jumping agility, which I think translates well into skiing. The first test that I highlighted in a previous article called the T test. The T test is a timed test. The goal is to run as fast as possible for 10 meters to the right for five meters to the left for three meters and come back to the start line another 10 meters. The best of the two trials will be recorded, I will list the standards below.
9.5 to 10.5
10.5 to 11.5
10.5 to 11.5
11.5 to 12.5
The next test is called the hexagonal jump test. This test examines variable jump directions. This test is timed using a floor hex shape made with tape or chalk with 24 inch sides. Participants will have both feet in the middle and face the same direction all the time. When jumping with two legs, the participant will jump over each row, then come back to the middle and repeat for all six sides of the hexagon while being timed. The best of the three tries will be recorded. Standards listed below.
Sex, Excellent, Above Average, Average, Below Average, Poor
Male, 17.8 seconds
Female, 21.8 seconds
So there it is Newschoolers. Hopefully this gives you a quick breakdown for the tests that you can quickly try to make sure your body is fit for the ski season. with winter coming, improve your fitness routine now and i promise it will pay you dividends throughout the season. As always, stay safe and land Gucci.
Be sure to check out my IG @SkiingPhysicalTherapy