Core Strength

Skiing is all about strong quads and glutes, right! Well not always!

Your core is at your center of balance which undergoes a lot on contraction/stabilizing while you ski. Good core strength and good core control will enhance your balance dramatically on the slopes. Furthermore, it can help alleviate back pain and reduce the risk of falls, while making you look good and strong on the slope. The problem with the core is developing it properly. Most people think core and then think sit ups. But it is much more than that. The core musculature is basically comprised of the trunk and mid-section muscle groups. It specifically includes the hip musculature, the lumbar spine, the thoracic spine and of course the abdominal musculature. These muscle groups are responsible for working in conjunction with one another to create movement and disseminate force while stabilizing the pelvis and the spinal column.

During skiing we move in all planes of motion and there are three of them i.e. flexion forwards and backwards, flexion sideways and rotation. It is necessary to be aware of these three planes of motion since skiing involves integrated movement about all three of these planes. Therefore, movements performed in core training should incorporate multi-dimensional movement versus isolated movement to ensure that the planes of motion and the typical movement patterns are complementing one another. So if we go back to the conventional exercise of sit-ups we can now see how inappropriate this exercise alone is for skiing.

An additional physiology point to consider is that the core musculature is comprised predominantly of slow twitch muscle fiber meaning it is fatigue resistant. Think about this: the core musculature contracts in most people for about 16 hours a day so doing 15 sit-ups is not very likely to induce any real adaptation. In order to get real development we need to be creative and systematically overload these groups. The first routine I describe is called the Connolly Core which is 7 exercises done in succession. You repeat a set number of repetitions of each exercise and I advise people to start with 6 and progress 1-2 repetitions per week. The idea behind this circuit is to systematically fatigue assisting muscle groups so that when you want to get at the rectus abdominus they do not get as much help from surrounding musculature. All exercises are performed on your back, & keep your neck straight, here is the routine:

1. 6 crunches (hips at 90 degrees, knees at 90 degrees)
   
2. 6 leg extensions (slowly extend your legs fully and then pull them back in)
   
3. 6 bicycle kicks (6 complete cycles with each leg)
   
4. 6 straight leg raises (point your toes, lock your knees and slowly raise your egs to 90 degrees at the hips
   
5. 6 right obliques (twist your left shoulder towards your right knee, keep hips and knees at 90 degrees)
   
6. 6 left obliques
   
7. 6 crunches again
   

Following this routine take a rest and progress to the "Bridge Set". For this exercise spend a set amount of time in each position. I recommend starting with 10 seconds for left and right, and 15 seconds for the center bridge. Increase the time as you get stronger. Here are the descriptions:

1. Right Side Bridge: Place your right arm on the ground underneath your shoulder so you can lift yourself up and rest on your elbow. Point your hand at 90 degrees to your body. Put your feet on top of each other and keep your body straight from head to toe.
   
2. Left Side Bridge: As above but on left side.
   
3. Center Bridge: Assume a push up position except place your elbows on the floor with your arms running directly underneath your body.
   

You should move from position to position without your hips touching the floor as this will help maintain good postural control moving between positions.

These core exercises are widely used across sports and provide much greater application for core strengthening than do conventional stomach exercises. You'll be amazed at the progress in just a few weeks with your mid-section control and hopefully with your ski performance.

Article by Declan AJ Connolly
Assoc. Professor, UVM
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