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Alpine skiing is
a 20th century invention and it attracts a broad spectrum of
participants, including many with little athletic ability. Unlike
any other sport, the extension to the human anatomy provided by the
skis subject the lower extremities to load not normally encountered.
The equipment is very rigid, restricting the range of motion of the
ski with respect to the skier and allows the skis to act as levers.
Coupled with unfamiliar terrain, weather, skier velocity and
inexperience, ski injuries are common.
The physical and
physiological requirements of alpine skiing are very demanding.
Among most important are: flexibility, agility, coordination,
balance, strength, power, and aerobic conditioning. With
biomechanical considerations in mind, a proper conditioning program
can be designed to reduce susceptibility to injury and re.injury
with emphasis on strength, power, and flexibility.
An often
overlooked, yet important component to any conditioning program is
flexibility. When planning a stretching program the muscles that
will be utilized should be warmed up. In the case of alpine skiing,
each static stretch should be executed for five repetitions and held
for a minimum of eight seconds. The skier should be relaxed,
focusing attention on the specific muscle group being stretched.
Prior to skiing the following muscles should be stretched:
gastroc.soleus complex, hamstrings, quadriceps, ankle inverters and
evertors, upper back, low back, neck, hip flexors, thigh abductors
and adductors, and abdominal muscles.
Below is an in
season program because this is the time of the year to be skiing. |
