GET YOUR
CLIENTS
SNOW-FIT
If you train clients who ski or snowboard, you can help them prepare for the unique rigours of the slopes –
while keeping their training fun.
WORDS: GUILLAUME TUAL
et’s be honest, riding your planks
down the slopes is exhilarating,
thrilling and fun, but can also be
challenging, risky and tiring if you’re not fit
for it. A lot of people assume that they just
need to run on the treadmill and do squats to
get fit for their ski holidays. Wrong. Snow
sports are anything but linear, and although
you’re going down from top to bottom
(hopefully not on your bum), there’s a
constant terrain adjustment, lateral weight
transfer, G-Force control and balance that
needs to be targeted during dry-land
training.
I’ve trained a wide range of skiers and
snowboarders, from novice to national
team racers, and they all share the same
foundations, so here are some tips to train
your clients before they hit the slopes.
L
Conditioning for fun
For the novice skier or snowboarder, it’s
important to remember that we are training
them so they can enjoy their snow trip. Ski
training needs to remain fun while focusing
on muscle endurance so they can ski longer
52 | NETWORK WINTER 2017
and feel less sore the day after. A lot of bodyweight drills using cones
are suitable at this stage, such as lateral shuffles, zigzag, colour call,
and direction/speed change that will help load the quads and glutes
and improve your client's cardio.
When skiers are tired on the slopes, they tend to stand up instead of
remaining in the semi-squat position, so you should train your clients to
sustain that triple flexion for as long as possible, and to make sure their
knees don’t cave in (the infamous skiers’ ‘A-Frame’ problem, when the
knees are closer together than the feet). Using a Theraband around the
knees during training will force the glute medius to stay active and keep
the hip-knee-ankle aligned. You can increase the difficulty by holding
that position on a BOSU ball (flat side up) and throwing a light ball at your
client for them to catch (up/down and side-to-side), but make sure they
keep their knees aligned with hips and ankles.
On the off days when they aren’t training with you, recommend
they go for a run outside using hills and stairs (glute work) or a bike
ride, or participate in an indoor cycle class. The earlier they start their
training, the fitter they will be on the slopes, so you can incorporate
these drills into clients' training programs as soon as you become
aware that they are skiers.
Conditioning for performance
For the more advanced ski bum, the drills described above are still
valid, but you will also need to focus the program you create for
them around strength and explosiveness. Chances are, your more
advanced skier or snowboarder likes to hit the park, ski powder and