Coaching skiers of all levels comes with its own set of tasks and demands. If you work with youth or newbie’s then you need to focus on the basics as well as design introductory strength and conditioning routines. Training athletes who have been at it for several years means you can focus a little less on learning the basics and focus your ski lessons more on technique and conditioning. Obviously if you are training the best of the best then you will spend time tweaking problems and developing muscle, coordination, and flexibility. No matter what level of athlete you find yourself working with there are plenty of ways to incorporate ski lessons into strengthening & conditioning sessions.
Plyometrics and Footwork Drills
Plyometric and footwork drills are two key ways to cross over from skiing to conditioning. As a trainer you can develop any drill you want that will simulate skiing and build leg strength and improve the athlete's overall footwork. To achieve your desired results and get the most out of your ski lessons you will need a training ladder and a box.
- Box Jumps
If you look at box jumps then you probably think that the only thing you are working is your athlete's quads, hamstrings, and calves. On one level you are exactly right, however if you delve into the drill a little deeper then you will see that this is a great tool to build a ski lesson around the proper mechanics of landing a jump. If the even your athlete does involves landing of some sort then add this drill into the workout and focus on these few points. First, have your student step onto the box. Then have him explode off of the box and land on the ground the way he would if he was on the slopes. Take this time to look over his form and technique then find ways to make the landing better.
- Ladder Drills
The ladder is a very versatile piece of equipment because it can transition well to any sport and can be taken anywhere for your ski lesson. There are a few key drills that you could incorporate into a ski lesson quite well which are scissors and lateral slides. Scissors focus on a skiing motion that the athlete would use during cross country skiing (as well as develop good hip flexors) and the lateral slides will work the pushing motion used in skiing. As you watch your trainees perform each exercise look for ways to critique form and ways to improve.
When you design a ski lesson for your athlete it doesn't have to be done in a traditional sense. You can teach anything you feel your athletes need and work it into whatever you have to work with. Meshing your strength and conditioning workouts into a ski lesson is effective because it kills two birds with one stone. If you are designing ski lessons then make sure to incorporate these drills into your conditioning workouts.
Article Title: Incorporate Your Ski Lessons into Strength & Conditioning