Issue link: http://www.wacmagazine.com/i/644745
24 | Washington Athletic Club Magazine | MARCH / APRIL 2016 Mountain time Power through your spring skiing adventures FOAM ROLLING Foam rolling offers a great way to target the big muscles critical to peak performance on the hill. The most important areas to roll out when preparing for—or recovering from— winter sports are your lower extremities, including the quadriceps and hamstrings, and your core muscles. Keeping your muscle tissue loose will help you avoid imbalances that can cause overcompensation on the slopes. Try rolling your legs and side muscles. If you're new to foam rolling or seeking some tips, check out wac.net/service/foam-rolling for some pointers. Getting Fit By Jaime Crow, WAC Personal Trainer W ho's ready to meet me on the mountain? Whether you've been hitting the slopes hard since December or still want to go up for the first time this year, proper preparation can improve your performance and keep you from serious injury. Stretching, foam rolling, and strength training can prepare your body for the demands of the steeps and help you recover when the lifts close. When stretching, target your legs and core. Make sure you focus on your back, quadriceps, and ankles. Experiment with a set of stretches you like best, and make sure to do them before and after every day on the slopes. STRENGTH TRAINING Downhill sports put extreme strain on your core and lower extremities. Lateral movement and single-leg exercises will help create and maintain a strong support system. You can get stronger and improve your balance at the same time with exercises such as Bosu ball step-ups and single-leg squats. Climbing the stairs—you can start with all 21 flights inside the WAC Clubhouse—offers another great option. Alternate between taking one and two steps at a time. Walk down the stairs, as well, to improve balance going down (critical on the slopes). Lunges and ladder drills will also go a long way toward preparing you for the final weeks of the ski season. After all, few things hurt as much as paying for a lift ticket and then calling it a day because you can't stand after your first few runs.