Ski Conditioning requires the following 7 elements of fitness: (1)Core Stability Most people don’t realize that all movements of the extremities originate in and emanate outward from the core. Strengthening these muscles increases what's known as core stability, which can help guard against back injury, improve posture and increase mobility and flexibility. (2)Muscular strength Snow sports by their very nature place large and unpredictable forces through the legs and trunk. A major source of knee injury is lack of strength and control of the hip stabilizer muscles, which act as a power steering mechanism for the legs. Skiing and snowboarding require significant amounts of strength in the legs and back. (3)Balance The undeniable relationship between balance and on-snow performance needs no explanation! It could almost be said that the worse your balance the poorer your chances of achieving high level performance. Better balance equals a greater ability to keep yourself upright, so you spend less time sliding done the slope, and more time actually skiing.
(4)Flexibility Flexibility is critical in skiing because of the joint stress associated with dynamic multi-joint movements. Lack of range of movement can lead to injury and a reduction in speed, agility, strength and endurance potential. It can also limit your individual skills. Finish the workout with a full body flexibility routine. This will help decrease muscle soreness, and increase muscle flexibility to promote long term benefits. (5)Cardio fitness For cardiovascular conditioning, one of the better exercises is stationary, road, or mountain biking. It is not only aerobic training, but it works the leg muscles as well. I believe in cycling for skiing so much due to when I was in the University Ski Club, when I went cycling the day before skiing, my legs felt so much stronger on the slopes. Aim to cycle twice a week, whether it be at the gym, on a mountain bike or on the road, increasing the time or distance gradually each week. (6)Ski Endurance Strength and power are vital components of skiing & snowboarding, but if you have poor levels of specific endurance, you will have to sit every second run out to let your legs recover. This might involve doing leg exercises such as lunges and squats, back to back so that your muscles become fatigue resistant. This is done towards the end of your 8 week ski conditioning plan. (7)Power / Speed Power training is essential because the very nature of snow sports requires explosive movements, often under loads several times body weight, with quick changes in direction, or a need for control when traversing icy patches.