PHYSICAL CONDITIONING OF THE SKI RACER Ron Kipp USSA Alpine Sport Education Manager
Overview Vocabulary Muscles involved Rate-of-force development Range-of-motion Speed-of-motion
The Conditioning Vocabulary:
The Conditioning Vocabulary: When we say an athlete needs, what do we really mean? Aerobic Fitness Hypertrophy Strength Power Anaerobic Strength Anaerobic Power Anaerobic Endurance Tone Flexibility
The Conditioning Vocabulary: Aerobic Fitness The ability to be energetic and fatigue resistant throughout an entire training season or multiple training sessions while performing at the desired intensity level. Is the low number of training runs inhibiting further progression of the athlete?
The Conditioning Vocabulary: Hypertrophy Increased size of the muscle mass. Momentum = velocity * mass Force = acceleration * mass There is a correlation with muscle size and the amount of tension it can generate.
Hypertrophy Increased size of the muscle mass. 3-6 weeks 6-9 exercises (prime movers) 2-3 exercises/muscle group 6-12 reps/set 3-5 minute rest interval Medium speed of execution 2-4 times/week
The Conditioning Vocabulary: Strength The ability to exert a force once through a certain range of motion, during a particular tension type, with regards to a specific muscle mass. Once is the operative word. Where is the athlete weak? Standing tall or in deep flexion. Is he weak at the weight transfer or the bottom of the turn?
Strength 6-9 exercises (prime movers) 2-3 exercises/muscle group 2-6 reps/set 3 sets 70-85% of 1RM 2-5 minute rest interval Fast speed of execution 3-4 times/week
The Conditioning Vocabulary: Power The ability to exert a force at a high rate of speed. The ability to make a quick movement such as ski/snow contact or a quick movements needed to adjust the ski's edge angle to regulate pressure. Can they make the movements, but those movements are too slow?
Power 6-9 exercises (prime movers) 2-3 exercises/muscle group 2-5 reps/set 4-6 sets 33-80% of 1RM 2-5 minute rest interval Very fast speed of execution 1-3 times/week
The Conditioning Vocabulary: Anaerobic Strength The ability to exert force for repetitions that will last from 30 seconds to 2 minutes. During the last part of a race does the athlete still have a percentage of useable strength left that will allow good ski racing?
The Conditioning Vocabulary: Anaerobic Power The ability to make forceful fast movements continuously for 1 to 2 minutes. Can the athlete still make the quick movements needed to maintain a good skiing posture during the final turns of a race?
The Conditioning Vocabulary: Anaerobic Endurance The body s ability to deal with a large lactate accumulation. Does the athlete's ski racing (and training) suffer due to constant hot quads.
The Conditioning Vocabulary: Tone A muscles ability to create tension and relax during a near maximal tension state thereby maintaining a desired body position in space. Can the athlete arc over terrain changes that require him to be firm with the edge but loose enough to absorb the terrain?
The Conditioning Vocabulary: Flexibility The ability to move through a functional range of motion. Does the inside ski get in the way of functional angulation?
The Conditioning Vocabulary: Strength The ability to exert a force once through a certain range of motion, during a particular tension type, with regards to a specific muscle mass. Once is the operative word.
Strength is dependent upon: Angle of pull in the RoM Origin & insertion location Hormonal mechanisms Cross sectional area Emotional status Training state Neural factors Tension type Fiber type Pennation Genetics.
What is Power?
The Conditioning Vocabulary: Power The ability to exert a force at a high rate of speed. The ability to make a quick movement such as ski/snow contact or a quick movements needed to adjust the ski's edge angle to regulate pressure.
Power
So, does the ski racer need to exert a lot of force or exert a force quickly? Strength or Power?
Facts: Slalom turns = 0.855* s Time to generate maximal force = 0.400 s *average of Men & Women World Cup winner 2013-14
Gross & Fine movements Berg, Eiken, & Tesch (1995)
Muscles Used in Alpine Ski Racing?
Range of Motion? Hip, inside & outside Knee Ankle
Strength is dependent upon: Angle of pull in the RoM Origin & insertion location Hormonal mechanisms Cross sectional area Emotional status Training state Neural factors Tension type Fiber type Pennation Genetics.
Strength is dependent upon: Angle of pull in the RoM Origin & insertion location Hormonal mechanisms Cross sectional area Emotional status Training state Neural factors Tension type Fiber type Pennation Genetics.
0.85s 1.51s 2.16s Outside Load Bearing Angles (degrees) Average Knee Angular Velocity ( /s) Slalom 98-111 69 ± 11 /s Giant slalom 89-114 34 ± 2 /s Super G 83-96 17 /s
Berg, Eiken, & Tesch (1995)
30 junior ski racers Slalom Giant Slalom Ankle angle (degrees) 98.6 ± 15.7 83.8 ± 11.9 Knee angle (degrees) 118.3 ± 18.0 107.4 ± 18.0 Hip angle (degrees) 107.5 ± 16.2 98.8 ± 14.3 Max arterial O 2 desaturation (%) 65.7 79.2 Heart rate (beats/min) 171 ± 14.7 177.3 ± 10.6 Szmedra et al., 2001
FAST SLOW Force Velocity curve
Rate of Force Development
Important Points: Vocabulary is important! Alpine ski racing involves (at least nine components) Strength vs. Power considerations Force/velocity conundrum Rate-of-force-development
Questions?
Photo credits: Getty Images skialpin.ch Håvard Tjørhom Human Kinetics