Are you in the right shape to hit the slopes?
The YES team are now a month into our dryland training for the upcoming winter, and we thought it was time to share some awesome fitness tips with you all. If you want to make the most of your time in the snow, it really pays to do a little prep before you get here. Switching off already? Don't go – if you're thinking that sounds like a lot of hard work, the good news is that this program takes less than 20 minutes! If you can manage that a few times a week you'll really feel the benefit. You don't HAVE to workout before your trip, but being in the right shape for skiing or boarding will not only allow you to enjoy your trip more (and improve more!) but importantly helps to prevent injuries. And it’s not just for skiers, these exercises are targettted for boarders too!
We are committed to helping you to make the most of your program, so we are very excited to be able to share with you the awesome SKIRAD (Ski Ready and Avoid Damage) program.
SKIRAD was developed by some amazing local physiotherapists here in Whistler (they are the official physios of the Canadian Ski Cross team and have worked with other Canadian and Australian olympians). This program was developed for Whistler Blackcomb Snow School for all of their instructors. It focuses on how to build good form to reduce your chance of injury. These physios don't want you to be their next patient!
Here is a little intro to SKIRAD:
Download this pdf for all the details of the program including lots of helpful photos: http://www.backinactionphysiotherapy.com/assets/skirad.pdf
There are also videos to help you understand the exercises. It’s good to work out along with the videos to start to keep you moving at the right pace. The full set takes less than 20 minutes and doesn't require any equipment.
Once you learn the exercises the first set can also be used as a great warm up before you hit the slopes.
Here is the warmup sequence (for using both with the workout and before you start out on the slopes). There is also a specific warm-up pdf available here: http://www.backinactionphysiotherapy.com/assets/bia-skirad-mobility-skier.pdf
Once you have done that, move onto the core and leg workouts:
Looking forward to seeing you in great shape on the slopes!