The most efficient ski-specific training programs simulate the movements and muscle recruitment patterns used in the sport, while addressing the metabolic demands of cross-country or alpine skiing. Ski machines, when used correctly, mimic ski-specific movement patterns. Cross-country ski machines provide cardiovascular exercise, which addresses the aerobic demands of Nordic skiing. Downhill ski simulators engage muscle groups and movement initiation patterns specific to the sport.
Basic Cross-Country Ski Machine Exercise
Cross-country ski machines provide aerobic, upper body and lower body strength exercise. As one leg glides forward, the other one glides back. Since poling is essential to cross-country skiing, the machines have upper body handles that simulate ski poles. Vary your stride. Shorter strides work your thigh muscles, whereas longer strides engage your gluteal muscles. Perform 30 minute workouts three times weekly. If you tend to cross-country ski from morning to late afternoon, schedule one long weekly workout of one hour or more.
Interval Training
Those who participate in recreational Nordic ski racing should devote part of their workout to interval training. Warm up for 10 minutes, using long, moderately-paced strides. Shorten your stride and quicken your pace for one to five minute intervals throughout your workout.
Skier's Edge Medicine Ball Toss
Alpine skiers use lateral movements, which initiate in the feet and ankles. The Skier's Edge machine features two independent foot platforms, which simulate the lateral carving movements used in downhill skiing. Begin on one side of the machine. Place a foot in each platform. Tip your feet as if you were placing your skis on edge. You will be balancing on the big toe of one foot and the little toe of the other. Use your leg muscles to propel you to the other side of the machine. Once you gain confidence in your balance, have a partner toss you a medicine ball as you glide from side to side. This enhances ski specific balance and agility by requiring you to look straight ahead and anticipate your next movement. It also helps break the dysfunctional habit of looking down at your skis while skiing.
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