Tara Bell Coaching

According to a study conducted in 2022, it was found that 3.5 individuals per 1000 require medical assistance per day on the ski slopes, with lower limb injuries accounting for 68% of these incidents. Considering the current climate of ski racing, attention turns to ways in which we can mitigate the risk of injury within the sport. 

It is evident that in any sport, particularly one as extreme as alpine skiing, there are inherent risks that participants must assume. Despite taking all necessary precautions to minimise these risks, there are still factors that may lead to injuries. Is there additional off-snow training that can enhance the safety of both recreational skiers on vacation and athletes during race season?

When considering the perspective of a ski athlete, the do’s & don’ts of strength and conditioning become more intricate. When it comes to optimising training for athletes, it is crucial to strike a balance between intensity and risk of soft tissue injuries. It is essential to consider the athlete’s yearly macrocycle, race season schedule, and allocate adequate time for recovery while gradually increasing strength during the pre-season. Numerous injuries can stem from insufficient recovery time or inadequate training intensity leading up to the race season. 

It is crucial to strike a proper balance between off-snow activities and time spent on skis. For example, a large number of World Cup athletes train the same volume of hours off the hill as they do on the hill in the ‘off season’ and even going into pre-season. Excessive intensity in training, both on and off the snow, may increase the risk of overtraining and potential injuries. 

When developing a strength and conditioning program for a skier, emphasis should be placed on building muscle mass, increasing maximal strength, enhancing power output, improving balance, boosting dynamic flexibility, and supporting anaerobic metabolic processes. 

For a recreational skier, the emphasis will be similar to that of the professional skier mentioned above, although the amount and level of intensity may vary. Preparing for a ski holiday in advance while incorporating the aforementioned techniques into the regimen can strengthen the body to better withstand falls and lower the chances of injury. 

A skier, either recreational or racing, must possess control, balance, and strength in one-legged stances, as being able to exert force through a single ski can enhance performance and provide greater control on the slopes. Engaging in anti-rotational core exercises is essential for skiers. Not only does it improve their ability to achieve optimal upper and lower body separation, but it also serves as a vital technique to prevent falls. Having the ability to shift your upper body weight back over your skis for balance is essential in preventing moments of imbalance and maintaining control, thereby reducing the risk of falls and potential injuries.

It is evident that a precisely timed, strategic, and diversified training regimen can fortify a skier’s physique to endure the strength and velocity required on the slopes. In every sport, there is an inherent risk factor to consider. However, taking proactive measures off the hill can greatly aid in conditioning our bodies to effectively respond to these risks and, in turn, minimize the chances of sustaining injuries whilst on the mountains.