Treadmill and video analysis at Bonne Sante

Biomechanics & Training

Biomechanical Assessment  /  Fit To Ski Sessions   /   Core Stability Training   /   Pre-Ski Exercises


Look after your Body and it will look after you

There are specialised ways of training to enhance your performance and optimise your skiing ability. Ensuring that you are 'fit to ski and board' is the best way to help prevent injuries from occurring.

Lots of people try to get fit before they hit the slopes however sometimes pumping iron in the gym is not enough. Mimicking sporting movements with weights or machines in the gym can sometimes have a negative skill transfer and decrease your performance. Our approach involves correcting the body to where it is meant to be mentally and physically so it will perform at its natural best. This involves:

Biomechanical Assessment

We recommend having a biomechanical assessment to identify areas of weakness and restrictions within the body.

During a biomechanical assessment a physiotherapist will take a detailed history of your past and present sporting activities, level of skiing whether it be on or off piste, past injuries, general health and exercise regime. A physiotherapist will then carry out a detailed assesment looking at your posture, flexibility and strength throughout different muscle groups. If any areas of weakness or restrictions are identified, addressing these can have a great effect on your skiing performance. All levels of skiers can benefit from this detailed analysis. Once the problem areas have been identified, goals can be set with you to develop a suitable exercise programme.

Who needs a Biomechanical Assessment?

What are the benefits of a Biomechanical Assessment?

Physiotherapists can work closely with your ski instructor to optimise performance both on and off piste. This helps to ensure that a therapist's findings really do carry over to your on piste skills too'.

Look after your body a Bonne Sante Biomechanical assessment

Fit to Ski & Board Sessions

Fit to Ski and board sessions can be arranged. Please contact for details.

The fit to ski & snowboard classes include:

The classes are based on a circuit system and are designed to help maximise performance on the slopes and to help minimize the risk of injury. Classes are run by a chartered physiotherapist in order to ensure all exercises are performed safely and effectively.

Fit to Ski and Snowboard with Bonne Sante Training

Core Stability Training

As many as 4 in 5 people suffer from back problems at some point in their lives. In the sporting world our backs are at high risk due to the on-going demands required to achieve high level activities. Physiotherapists recognise the need to prevent back problems occuring and are able to treat problems that are already there, thus avoiding re-occurance.

Core Stability training is based on a similar concept to pilates. It aims to maintain spinal alignment and stability. If you seek help for a back problem, it is possible that your therapist will initiate a core stability programme along side other techniques, such as mobilisations, manipulation, soft tissue work and various other therapeutic methods.

What is Core Stability Training?

Your 'core' muscles are situated in and around your pelvis. They act as a corset or stable platform which support your back and pelvis during day to day activites. If your 'core' muscles are not being recruited properly your back is at a higher risk of aggravation, injury and pain.

Core stability work or spinal stabilisation training aims to revive deep abdominal, back and gluteal (buttock) muscles that are known to protect the back. Your deep abdominal muscles, namely your transverus abdominus (TVA), form a corset around your tummy and back that protects your spine.

These muscles often do not work as well as they should in people with back problems. However, even the fittest and highest level sports men and women may have a weak 'core' without realising it. These people are at a high risk of suffering from back pain over time. Core stability work will teach you to strenghten these muscles and stabilize your back.

Are core stability exercises difficult?

The difficulty with core stability exercises is learning to identlfy which muscles need activating and then learning to switch them on correctly. Back problems seem to make the brain forget how to activate these muscles properly. Therefore, these muscles may have not worked efficiently in a long time and they may be very weak. It is essential you have the right feedback from your physiotherapist. Your physiotherapist will also ensure that you are not bracing or over-compensating with the more superficial muscles.

How do I work these muscles?

Your TVA muscle works in a similar way to your pelvic floor muscles. If you know how to contract your pelvic floor it is likely that you will also be working your deep core muscles. However, it is strongly advised that you have an assessment from an experienced physiotherapist in order to identify the exact areas that need work. From there the physiotherapist can then set the exercises at the right level for you. As the muscles get stronger the exercises can become more dynamic and involve the use of gym balls, postural and balancing activities.

Improve core stablility so you are fit to ski

Pre-Ski Exercises

Everyone knows that it is important to warm up before you exercise. But do you know the best things to do to prepare you for skiing and snowboarding?

If you stretch before you leave your hotel or chalet you definitely have the right mind set. However, often the effects of stretching at home will have worn off by the time you get to the top of your first run.

To prepare you for skiing or boarding, you firstly want to make sure that you are feeling warm. Start with a gentle ski run to get the blood flowing well to the muscles that you will be using. Then, kick off your ski's or board and do some dynamic stretches.

We recommend performing the following for at least 30 seconds each:

* Gentle jogging on the spot
* Step and kick your buttocks
* Side to side leg swings (plant your poles to help you balance)
* Leg swings backwards and forwards (plant your poles to help you balance)
* * Gentle lunges, alternating legs
* Gentle squats

A dynamic warm up is the best way of preparing your body for the activities that you are going to ask it to do. The better prepared that your body is, the less the chance of aches, pains and injury.

Post Ski Cool Down

After you come off the slopes, it is really important to cool down as this will reduce stiffness and muscle soreness that may result after exercise.

Once you get back to your hotel or chalet have a go at performing the following stretches:

Warm up excercises: Gastrocs    Warm up excercises - hamstrings

Warm up exercises: piriformis    Warm up Exercises: quads

Warm up exercises: Soleus

Make sure you are still feeling warm when you do this. A hot bath can also help recovery, but if you're legs are feeling particularly stiff and sore, come and have a massage.