You don't need mountains to train for snow skiing. Common exercises - squats, lunges and sitting in a tuck position - can help prep for your next trip to the slopes.

One of the country’s largest snow skiing club is located right here in South Florida with 16,000 members.  Yes, you read that right, South Florida is chock full of avid snow ski fans.  Considering we in the South have no snow or hills let alone mountains, we need to train for the sport to be able to enjoy the slopes when we get there.  Sports specific training for snow skiing can assist in injury prevention and benefit anyone who takes pleasure from skiing down the side of a mountain with the crisp cool wind cutting through them and the feel of the powder under their skis.

Sports specific training involves focusing on the various skills needed for the particular activity.  These skills may be cardio-respiratory endurance, muscular strength and endurance, and flexibility.  Agility, balance, coordination, power, speed and reaction time are other factors your sport may require.  Snow skiers who only focus on cardio exercise and weight lifting will only get so far when they start their run down the hill but a program of ski specific training will have you hitting peaks in your performance in no time.

Sitting in an extended tuck position is critical for good downhill skiing and the best way to train for that is to simulate the same position and create strength in the thighs.  Wall sits are an excellent way to get your thighs ready for the tuck you may have to hold for 5 minutes.  Place your back against a wall and slide down the wall until your knees are bent at a ninety degree angle and then just stay there.  This is an isometric exercise which means, no movement, which will increase your ability to hold the position.

Squats and lunges will get you ready for the moguls you are sure to encounter and abdominal crunches are key to create core strength to maintain the integrity of the spine as your body finds itself in need of balance and alignment.  Hopping from side to side will assist you in the developing power, agility and strength as well as get used to absorbing and withstanding impact movements that are common to snow skiing.

Circuit training is another great way to prepare yourself for the rigors of “facing the hill.”  You will want to perform each circuit for 30 seconds to 1 minute each with a brief rest in between sets.  Some great circuit stations for this type of preparation are: use the slide for lateral training, one legged squats for strength and balance, jumps onto a step bench for power, bounce two tennis balls at once for coordination, do a running drill involving cones for agility, and anything else you can imagine would prepare you.  If you like to hold on to the bunny rope to get up the hill, train your back, shoulders and forearms.

Whatever the sport you engage in, get involved in sports specific training so that you can not only excel in your activity of choice but also reduce your risk of injury which ultimately will lead to your enjoyment of the leisure time you are spending on you.

By Christina Leon. Staff Writer