Winter Sports Season Conditioning
Winter season is upon us and people need to be
ready for all winter sports; whether it is skiing, snow shoeing,
running or snowboarding. All winter sports require strong lower
bodies, with explosive power, as well as flexibility and a strong
core. Proper warm up combined with adequate preseason conditioning
can lead to an injury free season.
Strengthening the lower extremity can be implemented in many ways, with the most functional way combining squats, lunges, step ups and single leg strengthening in multiple planes. This correlates to winter sports as bodies are being hurled through the air but also still trying to stay on track. It is important to make sure that the knees track directly over the toes and that the back does not arch, like a cat. Some of this may be a function of ankle, hip and back mobility, but may also be secondary to weakness of the gluts and hip abductors. Doing these exercises in front of a mirror can help to improve or monitor technique. It is also important to keep strength training balanced so as not to overdevelop the quads. Too much quad strength can set one up for an ACL injury.
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| Lunge | Squat | Step Ups | Single Leg Strength |
Plyometrics, a quick stretch of the muscle followed by an explosive shortening of the muscle, is a great way to improve power and explosive strength. Plyometrics are counted by foot touches and usually during the season only 40-60 touches are necessary, whereas preseason, 240-400 per week is acceptable. These workouts can be combined with agility and speed workouts to complete an overall conditioning program.
Core strength is also a key factor in having an injury free season. Learning how to engage the lower abdominals, transverse abdominals as well as deep lumbar spinal muscles and then having them all work in unison to stabilize the lumbar spine. Having a strong core will help reduce back injuries throughout the season.
Flexibility is an integral part of winter sports conditioning, as tightness can lead to multiple injuries. It is important to have adequate ankle, hamstring, quad, back and hip flexibility for all sports. Yoga is a great way to work on overall flexibility and strength.