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core fitness

Simple Core Fitness for Better Skiing

Get better Core Strength before Your Holiday this Winter

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core fitness

Get better Core Strength before Your Holiday this Winter

Firstly we'll look at core strength, then in the other two TDC fitness sections we will cover leg strength and cardiovascular fitness as well general Balance Drills.

The exercises are all based around being able to do them at home, so you don't necessarily need a gym to get on top form. The sessions are set up with three levels, based on the same levels as the TDC Coaching Clinics ;

Discovery, Development, Development Plus and Challenges.

Starting easier and then getting progresively harder and more challenging. Start wherever you feel comfortable, but only move up when you can easily achieve the level you're on.

Stage 1 - Core Strength

Probably the most important fitness factor in most sports, if you have good core strength everything else works better. In skiing it can help greatly with your stance, which will help ensure you're using the right muscle groups.

This is a circuit that's been adapted from working with the British ski team, so if you keep it going who knows how well you could do!

It works the three 'building blocks' of your core strength; the lower abdominals, back muscles and oblique (side) muscles.

Work the three exercises one after the other, with the allowed rest time in between, then do 'the plank' as a final tester! Do the circuit twice and that's all you need for your core strength.

Circuit Levels

Discovery = 30 secs exercise / 1 minute rest

Development = 45 secs exercise / 45 secs rest

Challenges = 1 minute exercise / 30 secs rest

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What kind of Lessons or Coaching Can I do with TDC Courchevel?

TDCski Courchevel have a range of clinics and private development skiing lessons available to suit different requirements and budgets.

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Lying cycle (lower abdominals)

Lie on your back, lift your legs off the floor and pedal your feet back and forth parallel with the floor. Keeping your legs low makes it harder. Make sure your back doesn't arch.

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Back raise/leg raise (back muscles)

Lie on your front, with your arms by your side. Raise your chest and legs off the floor, hold for two seconds, then lower both back down.

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Oblique crunches (oblique muscles)

An old favourite! Lie on the floor and pedal your legs as with the first exercise, but put your hands behind your head and lift your shoulders up to touch your elbow to opposite knee each time.

Plank

This tests pretty much all of your core muscles. The aim of the plank is to use your core to keep your body as still and straight as possible, hence the name. See how long you can hold your body still before you feel it start 'dancing'! Aim to add 10 seconds every other session.

"Plank" Levels

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Discovery

- Rest on your elbows and knees

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Development

- Rest on your elbows and toes

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Challenges

- Rest on your toes and elbows, then alternately lift opposite arm and leg throughout the exercise.

Core Fitness Circuit summary

Exercises 1 to 3 then plank.

Rest for two minutes whatever your level.

Exercises 1 to 3 then plank.

So there you go, get into it and good luck! The circuit should only take 20 minutes, so try to do it daily, or at least every other day.If you're ever struggling for motivation, just remember that being that little bit stronger will help you ski better and for longer, whether you're a beginner or a powder hound…

If you would like to know more then email us info@tdcski.com or give us a call

+33 (0)6 03 31 43 21

We will get back to you in less than 24 hours.

Book your Ski Coaching Clinic today...

Our normal clinic times are either 9am - 12noon or 1pm - 4pm, please contact us to find out the exact running times of the clinic of your choice the week that you are skiing.

Or simply book your ski lesson online.

All the TDC Coaching Clinics are designed to give the participants the best opportunity to improve their performance and enjoyment of skiing. The ski clinics will have technical, tactical and psychological focuses according to the needs and goals of the individuals in the group, whilst ensuring that the most important outcome is enjoyment. The choice of terrain will take advantage of the best conditions available on the mountain at the time.

Too often in our experience have we heard "I would love to get better and I know there are things for me to learn but ski school is not for me!"

The Best Ski Lessons in the Alps

Well this is exactly where the instructors and coaches at TDC come in. We do not intend to "tell" you what to do over and over. We are committed to facilitating a full sports coaching environment in which the individual will improve their understanding and have the opportunity to make lasting and rewarding improvements. If you feel like none of the above levels suit you, then maybe Private Development Ski Lessons are for you.

Feature VIDEO

Skiing in the bumps is a massive challenge to your balance. Look at how to deal with this challenge.

Testimonials

what others have been saying about TDC the development centre Val d'Isere, Tignes, Meribel, Courchevel

Testimonials

  • "In very bad weather Steve ran an excellent lesson which challenged me but also taught me a lot with good pointers to work on- which I've been doing today and they are starting to pay off. As always Steve never fails to impress."
    David, Dec 2014
  • "Just wanted to pass on my thanks to Kim. My daughter and I have had a brilliant 5 days, and it has been a revelation getting taught rather than merely following an instructor, not gaining anything except miles!!"
    Rona, March 2014
  • "We would just like to send a big thank you to you for such great lessons whilst we were in Tignes. We all got a lot from the lessons and our differing abilities were well catered for! Thanks again, we will wholeheartedly recommend you to friends and hope to be back ourselves to learn more!! "
    Julie, Hugh & Harry, March 2014
  • "I'm just writing to say thank you for a great two weeks of preparation for the BASI Level 4. I still can't believe I've finally got there! The TDC training really made a difference I think."
    Ian, Feb 2014
  • "The coaching sessions with both Scott and Keiran have been superb - the best ski training I have had. I have learnt a huge amount and had a really good fun time. Thanks very much indeed."
    Douglas, Jan 2014

Group Clinics

Designed to allow individuals to get access to quality and specific ski instruction, groups are kept between 3-6 people,

Private Development Lessons

For those individuals, or groups, who would like to benefit from their own instructor, private lessons are a great.

Off-Piste Ski Lessons

Learn to ski powder in either a group clinic or private lesson format. Ski the whole mountain, go on adventures that you.

Children's Ski Lessons

Groups or Privates, Teenagers or Children. Safe, Fun and Inspiring. Fantastic all round ski coaching for 10 - 17yr olds.

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