Ski Training Program

Like all sports, skiing comes with an inherent risk of injury, especially with the high speeds, high external forces and unpredictability of the environment. Most commonly, we see knee ligamentous sprains/ tears (involving the ACL and MCL). Other common injuries include glenohumeral joint (shoulder) subluxations and dislocations, rotator cuff injuries, acromioclavicaular joint sprains, wrist sprains, Skier’s Thumb, and lumbar strains.

With 43%-77% of all alpine skiing related injuries occurring in the lower extremity, it’s critical to train appropriately targeting stability, strength & power throughout the entire lower extremity kinetic chain. 

Follow these 3 stages of training below to get ready for ski season, feel good on the slopes & reduce your risk of injury!

Stage 1

In Stage 1, we will be focusing on developing your dynamic mobility and develop a strong base of support in your proximal hip musculature as well as your core.

Stage 1: Program Details

  1. Hip 90/90 Rocks > Progress By Adding Kneeling Transition: 20x

  2. Lateral Lunge/ Cossack Squat + Thoracic Rotation: 10x Each Side

  3. Lunge Sequence: 5x Each Side

  4. Standing Clamshell > Progress With Resistance: 20x Each Side

  5. Lateral Band Walks: 30 Steps Each Direction

  6. Overhead Squat + Good Morning: 20x

  7. Curtsy Squats: 20x Each Leg

  8. 90 Degree Jumps to Single Leg Landing: 20x Each Leg

Stage 2

In Stage 2, we progress the dynamic mobility, strengthening, stability & power training to increase the challenge. With this program, we train both the posterior and anterior chain musculature while also making sure your core is firing throughout.

Stage 2: Program Details

  1. Deep Squat + Hip IR Knee Drops + Thoracic Rotation: 10x

  2. Skiers (lateral) Slide to Knee Drive: 2x10 Each Leg

  3. Skater Jumps: 2x10 Each Direction

  4. Reverse Nordic: 2x10

  5. Single Leg RDL > Progress by adding weight: 2x15 Each Leg

  6. Resisted Forward & Backward Lunges: 2x10 Each Leg

Stage 3

In Stage 3, we are progressing primarily the power & endurance component by adding more plyometric training. We also are incorporating the element of randomness through our jump landing and hopping drills to train the unpredictability aspect involved in skiing. Plyometrics involve a stretch-shortening cycle (essentially a rapid lengthening of a muscle tendon unit, followed by a rapid shortening) and is shown to provide significant neuromuscular and motor control benefits to reduce your risk of instability & consequent injury.

Stage 3: Program Details

  1. Spanish Squats + Long Arc Quad + Resisted Walk

  2. Resisted Single Leg Jumps (90 degrees)

  3. Lateral Step Up > Progress Height of Surface

  4. Lateral Toe Tap > Progress Height of Surface

  5. Depth Drops - Single Leg Landing (various directions)

    ** 3 rounds total, 30 reps each (or until fatigue) **

References

  1. Davey, A., Endres, N. K., Johnson, R. J., & Shealy, J. E. (2019). Alpine Skiing Injuries. Sports health, 11(1), 18–26. https://doi.org/10.1177/1941738118813051

  2. Jordan, M. J., Aagaard, P., & Herzog, W. (2017). Anterior cruciate ligament injury/reinjury in alpine ski racing: a narrative review. Open access journal of sports medicine, 8, 71–83. https://doi.org/10.2147/OAJSM.S106699

  3. Buckthorpe, M., & Della Villa, F. (2021). Recommendations for Plyometric Training after ACL Reconstruction - A Clinical Commentary. International journal of sports physical therapy, 16(3), 879–895. https://doi.org/10.26603/001c.23549