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Building Core Strength and Stability for Skiers
Building Core Strength and Stability for Skiers

Core strength is paramount for skiers due to its pivotal role in maintaining balance, stability and control on the slopes. As skiers navigate varied terrain, including steep descents, moguls, and icy patches, a strong core acts as a stabilizing force, enabling you to stay centered and upright. It serves as a solid foundation for executing precise turns, absorbing shocks and adjusting body positioning to adapt to changing conditions. With a robust core, skiers can confidently tackle challenging runs and maneuvers while minimizing the risk of falls and injuries.

A strong core is the secret weapon that can take your skiing to new heights. At National Alpine Ski Camps, we're dedicated to helping skiers reach their full potential through expert coaching, personalized training programs and unforgettable experiences on the mountain. Here’s what our coaches teach about core strength.

The Importance of Core Strength for Skiers

Core strength is the foundation of every movement you make on the slopes. Whether you're carving down a steep run, navigating a wave track or launching off jumps, a strong core is essential for maintaining balance, stability, and control. Here's why core strength is so crucial for skiers.

Balance and Stability
A strong core acts as a stabilizer, helping you stay upright and centered as you tackle challenging terrain. With better balance and stability, you'll feel more confident making quick turns and adjustments, reducing the risk of falls and injuries.

Power Transfer
Skiing requires transferring power efficiently from your upper body to your lower body and vice versa. A strong core helps facilitate this power transfer, allowing you to generate more force in your turns and maneuvers for smoother, more powerful skiing.

Injury Prevention
Skiing puts a lot of strain on your body, especially your spine and lower extremities. By strengthening your core, you can provide crucial support to these areas, reducing the risk of common injuries like back strains, knee injuries, and muscle pulls.

How Core Strength Prevents Injuries

Core strength plays a crucial role in injury prevention for skiers in several ways.

Spinal Support
Your core muscles help support your spine and maintain proper alignment, reducing the risk of spinal injuries during falls or sudden movements.

Joint Stability
Strong core muscles stabilize your hips and knees, reducing the risk of strain or injury during skiing movements.

Shock Absorption
A strong core helps absorb and dissipate the forces and impacts experienced while skiing, reducing the strain on other parts of your body and lowering the risk of injury.

Core Exercises for Skiers

Ready to strengthen your core and take your skiing to the next level? Here are some examples of core exercises that specifically target the muscles needed for skiing.

Slacklining involves balancing on a narrow, flexible line anchored between two points. As you try to stay upright and navigate the slackline, your abdominal, oblique, and lower back muscles are continuously activated. NASC always has slacklines up and ready for campers.

Front planks, side planks, and plank variations are excellent for building core strength and stability.

Russian Twists
This exercise targets the obliques, which are essential for rotational movements in skiing.

Leg Raises
Leg raises engage the lower abdominals and hip flexors, crucial for maintaining stability while skiing.

Medicine Ball Throws
Explosive movements like medicine ball throws mimic the dynamic nature of skiing and help improve core strength and power.

Consistency and progressive overload are key when it comes to strengthening your core for skiing. Aim to incorporate a variety of exercises into your routine and gradually increase the intensity and difficulty as you progress. Additionally, it's essential to maintain good form and technique to maximize the effectiveness of each exercise and minimize the risk of injury.

Don't underestimate the power of a strong core when it comes to skiing. By incorporating core exercises into your training routine, you can improve your balance, stability, and overall performance on the slopes while reducing the risk of injuries. So strengthen your core, hit the slopes, and get ready to conquer any challenge that comes your way.

Monday, October 23rd, 2023
NASC is where I love to train! They do an excellent job of athlete development. I think the world of their program-best training, lanes, and courses on Mt. Hood. The team really knows what they're doing. They set up terrain-specific skill development training that helps the athletes improve fast.
- Deb Armstrong, former U.S. Ski Team World Cup Alpine Ski Racer & Olympic Gold Medalist
I grew up going to NASC every summer and couldn’t wait for my kids to experience it too. It's proven to be just as much fun for them as it was for me 25-years ago! The on-hill experience is top-notch, the coaching staff is wonderful, and the after-ski activities make it the summer camp experience that kids dream of. All of the kids had so much fun, were safe, and improved so much!
- Jody Curtis, Former NASC Athlete and Park City Ski Team Parent
All 3 of my kids have gone to NASC Fall and Summer camps for years. They still attend and absolutely love it! The Coaches at NASC can make any skier, at any ability level, better. The coaches' knowledge of modern skiing and surface preparation is unmatched. NASC coaches really care about each and every athlete and share their passion for the sport.
- Mike Regrut, Parent of Telluride Ski Team Athlete & D1 Racer
NASC was one of the best decisions I've ever made on behalf of my son. His first stay away from family was with NASC at age 11. The experience far exceeded my expectations. The coaches and training are best-in-class. NASC is by far his favorite camp and ski training experience. Our ski team now sends multiple athletes to NASC.
- Derek Stagner, Hidden Valley Ski Team Parent & Board President
Brad taught me a lot on the snow! What a wealth of knowledge!
- Sandy Perrins, Stratton Mountain School & Bates College Ski Racer
It’s such an amazing camp. It’s low key enough to make people feel like they belong, no matter their skill level, and has such great structure and such keen coaches - that every athlete will be challenged and inspired to learn. Our family highly recommends the NASC camps! Brad and his team create the type of environment we want for our kids – top-notch athletics, coupled with lots of good, summer fun!
- Tabitha Andersen, Vail Ski Club Parent
Excellent coaches, cover all aspects of technical ski racing. Beautiful wonderland-like campus. Highly recommend for kids from 9 and up.
- Paul Yeh, Parent of Camper / Ski Racer
The NASC camp was such a great adventure for all the campers! The coaching staff is top notch, the training venue and “base camp” were perfect. Tons of fun and very productive all the way around!
- Erik Schlopy, U.S. Ski Team Member & Olympic Bronze Medalist
As a member of the Czech Ski Team, I experienced many organizations and international ski competitions. WithNASC, I saw a different level of preparation and professionalism that fascinated me. Improvement happened naturally as their coaching is based on fundamental development.
- Hana Malotinova, Czech Ski Team
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