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FasterSkier Forums » Coaching

Best ski specific workouts for skiers doing a fall sport

(5 posts)
  • Started 2 years ago by Matthew Voisin
  • Latest reply from NE Racer

  1. Matthew Voisin
    Member

    If a skier's fall sport demands make it difficult to get more then one or two ski specific workouts, which are the best and why?

    Posted 2 years ago #

  2. dvoisin
    Member

    This is exactly the situation that I am faced with. Nearly all of my skiers are running XC or playing soccer. Our weekly practice tends to focus on maintaining the strength and technique gains that we made during the summer. A standard workout of mine (oddly enough is very similar to G Kuzzy's article) is to find a hill that is about 80 to 100 yards long and fairly steep. We warm up on a flat parking lot, doing 2 min of DP, 2 min of Single stick for 10 minutes We do 5 reps of DP, Single Stick, Crunches, and tricep extensions. I try to have the skiers focus on hips and building forward momentum with the forward swing of the arms for both the single stick and DP. This is followed up with some cool down. As this is typically the second workout of the day, we try to keep it short.

    Another place where I think maintenance is needed is plyo and agility. We set up stations with cones, ladders, hurdles, etc to work on agility. You have to be very careful with the plyos - to many can leave them really sore, which gets you in hot water with their respective coaches.

    Posted 2 years ago #

  3. Topher Sabot, Editor
    Key Master

    I think another good option is distanct double pole with integrated specific strength interspersed during the ski. It maximizes ski time, and works on strength endurance as well.

    Posted 2 years ago #

  4. delltodd
    Member

    In the case of a fall XC runner or a soccer player fitness is already there so I'd say recovery days one on skate rollerskis and one on CL rollerskis or DP only on FS rollerskis. About 45 to 75 minutes duration at easy perceived effort. Keeps the fine balancing skills intact.

    Posted 2 years ago #

  5. NE Racer
    Member

    My best workout for skiing during running season is specific strength. This workout will take 45 min. max.

    Here's the workout:

    1 min DP
    1 min Single stick
    1 min no pole

    4X

    Posted 2 years ago #

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