At first glance, the fitness equipment at your local gym may seem ineffective for cross-country and downhill ski training, but a bit of creativity solves the problem. Minor adjustments in the way you use a particular piece of equipment can transform it from a traditional strength and aerobic exercise machine into ski-specific balance trainer.
Backward Step Machine
Visit the cardiovascular training rooms at ski town fitness centers, and you'll notice that the professional athletes do things backwards. A ski racer may improve her leg strength and balance by using the stepping machine with her back facing the console, and assuming a bent knee skier's tuck position, with her hips dropped, her lower back rounded and her arms crossed over her chest. The position resembles the traditional squat, but racers round their lower back to create an aerodynamic, wind resistant position.
Weighted Downhill Treadmill
In downhill skiing, your quadriceps or frontal thigh muscles load eccentrically, which means that they lengthen as they contract. John McBride, personal trainer to Olympic downhill skier Bode Miller, explains that this eccentric quadriceps contraction is the cornerstone of downhill skiing. McBride has Bode load a backpack with 30 lbs. and walk down a steep hill. If you live in the flatland, perform the same exercise, but use a treadmill on an incline. If you are not an Olympic superstar, begin by practicing the downhill treadmill movement without the backpack. Add resistance once you master the balance.
Lateral Training
All skiers, especially cross-country skiers, benefit from lateral training exercise. The stepping machine and the treadmill facilitate effective lateral exercise. On the stepper, stand sideways and press the power button. Step up with one leg, then cross your opposite leg in front of it. Start with 10 minutes on each side, and gradually progress. To perform lateral training on a treadmill, set the machine on an incline, and stand sideways. Step up with the uphill leg, and bring your downhill leg up to meet it. Start with 10 minutes on each side and progress.
Water Exercises
Wind resistance makes outdoor exercise more difficult than indoor exercise. While you can't simulate the exact forces of wind resistance from inside the gym, the pool provides a viable substitute. The deeper end of the pool adds challenge without joint impact to the side to side jumps that simulate mogul skiing, and the upper and lower body movements of cross-country skiing. Some companies design aquatic balance boards for use in the pool. Use these in the shallow end. Stand near the pool wall and place the board on the pool floor. Hold on to the pool wall for balance. Once you find your equilibrium, perform a series of squats and lunges.
Member Comments