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Will Asher // Photo: Bill Doster
Will Asher, slalom skiing’s 2009 World champion, is at the top of his game and he plans on staying there. But in order to be successful on the water, Asher knows he must stay on the water. Here’s how Asher stays healthy and injury-free during the grueling professional slalom skiing season.
Shoulders
While it is important to build strength through the traditional methods (shoulder presses), I am routinely looking to stabilize my shoulders before an injury can occur.
Medicine ball push-ups: With one hand on a small medicine ball, perform a classic push-up. Do 10 push-ups before switching hands.
Internal/external rotations: Affix a Thera-Band (rubber band used for rehab purposes) to a solid object and stand a few feet to the side. With your elbow at a 90-degree angle, rotate your shoulder internally, like you are closing a door. After 10 reps, turn 180 degrees so the band is coming across your body. Now rotate your shoulder externally 10 times, like you are opening a door. Repeat with the other shoulder.
Back
To prevent the sort of nagging back injury that routinely keeps skiers off the water, I keep my core as strong as possible.
Plank: Assume a modified push-up position, resting on your elbows instead of your hands. Keep your midsection as tight as possible to avoid sagging toward the floor. Work toward holding this position for 60 seconds.
Side plank: From the standard plank position, roll onto your side, bracing yourself on your left elbow and the outside of your left foot. Keep as straight as possible. Work toward holding the position for 60 seconds, then switch sides.
Hips
Because of the huge loads we place on our bodies, it’s important to keep your hips as strong and mobile as possible.
Front swings: Hold onto something sturdy with your left hand and swing your right leg forward and back in a punter’s kicking motion. Work toward a head-high kick. After 12 to 15 swings, switch sides.
Lateral swings: Now swing your right leg back and forth, out to the right and down in front of your left leg. After 12 to 15 swings, switch legs.
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Great tips. I love that none of these things require a Gym full of excersize equipment. Another great tool that I've used to keep in shape is the KettleBell – great dynamic excersizes that strengthen all around, rather than focusing on very specific muscle groups.
Great tips… and awesome "Blue Steel" face in the pic!
Since slalom skiing requires just about every muscle group compound exersices make the most sence. I live in Ontairo, hence no winter skiing. When I hit the gym, three times a week I focus on large muscle groups and core. Dead Lifts, Cleans, Pull downs, Dips, Chin ups, are a lot of the mix. The guy that commented on Kettle Bell stuff is right on….work multiple muscle and forget the beach body stuff. I work out 3 times a week in the gym, play hockey 4 or sometimes 5 times a week in the off season. I work my abs 4 or 5 times a week and I am 55 years old. Most of the time I run 32 off @ 34 mph and have run some 35's. Nutrition, rest and hydration are as much a factor as the work outs. Love life and play hard….Jon
I've spent a life time skiing & looking for the best x-training suited for water skiing. thorrenkoopmans / Jon McConnell completely understated the effectiveness of the kettle bell. For those of you who are serious about being at your best from entry level to pro, do yourself a favor & take a kettle bell class to learn the basic form/movements. It will give you an edge on the water but most importantly keep you healthy & strong for life.
Gday the kettle ball what is exactly this type of training? Also wonder if you can help me .I am loving my slalom skiing but unfortually the second to third day of skiing i am having some serious biceps /brachillis pain that aches for 2 to 3 hours after my ski. and stops me skiing for the rest of week. i noticed this is a consistent problem year after year. Any help would be greatly appreciated
Sounds like you are bending your arms. Some people call it pulling in. I call it pulling up because a person pulls themselves up and out of their lean trying to get to the buoy. Arms shoudl be straight and against the body. You should have someone video you and compare to pros.
It's kettle bell not ball. And yeah I've found it can really help for skiing, because it emphasizes swinging unlike regular dumbbells due to the way the weights are not centered. Thanks for all the other tips guys.
I know this message comes very late but I had forearm issues and was kinda pushed into trying Masterline Pro Lock gloves – I really like them, Took me a few sets to get use to them but I no longer have issues – no pain or need for ice/massage and I can do two or three sets a day.