Flexibility training for skiing

Often ignored, flexibility training for skiing will confer a number of benefits if done regularly :

• Quicker recovery from workouts
   
• Fewer injuries
   
• Better performance
   

For most people, flexibility training consists of a couple of quick stretches done at the end of their warm up, before they actually start exercising. However research suggests that this is not the best time to stretch.

To get the best from your flexibility work it is best to do it when your muscles are warm - this means doing it at the end of your workout.

For skiers, the most important areas to work on are those that do the most work on the slopes - that means the legs and trunk. In particular, you will want to stretch the calves, hamstrings, hips, and quadriceps.

The beauty of flexibility work is that you can do it at the gym or at home - spending fifteen minutes per day stretching while watching TV will yield benefits when you hit the slopes. Consistency is also important when stretching, so try to do a bit every day.

Unlike cardio and strength work, flexibility work should also be done when you are actually on holiday. Taking a few minutes to stretch out at the end of a hard day's skiing will speed your recovery and reduce your pain and stiffness the next day.

The other factor people often ignore in their training is balance and coordination, yet these are vital for skiers.

Any type of training that includes elements of instability will help - this can include exercises that use an exercise ball, balance discs, BOSU, or wobble boards.

Summary:

• You should start your training at least 6 to 12 weeks before your holiday
   
• Aim to stretch every day if possible
   
• Focus on the muscles most used in skiing - those of the calves, hamstrings, hips, and quadriceps
   
• Stretch after your workout, or in the evening
   
• Be sure to include some cardio and strength training in your training program
   
• Look for ways to add more activity to your everyday life - taking the stairs, walking a bit more etc
   

By improving your flexibility and balance, you will ski better and recover faster - allowing you to pack more into your holiday.