Don't Get Shattered

Twenty ways to stay sound this winter.

I stacked. I tweaked my back. I drank too many PBRs and then gorged myself on bacon. And you, whiner, just ran out of ways to booby trap your best season. We tracked down the world's best skiers-Olympic freestyle medalists, big-mountain pioneers, guides, and alpine racers--to find out how they stay healthy, uninjured, and strong all season long. Then we asked Laura Keller, a physical therapist at San Francisco's renowned Stone Clinic, to make sure their tips are legit. So suck it up, read our list, put in some effort, and get ready for a whimper-free winter.

EXCUSES, EXCUSES. KAREN READER CLIFF DIVING AT THE 2006 TELEMARK EXTREMES IN CRESTED BUTTE, COLORADO.

1. KNOW HOW TO CRASH
"I never feel any tension when I wipe out," says two-time World Extremes champ Wendy Fisher. "I let everything go, and become loose-it's better to crash naturally than fight it." KELLER'S TAKE; "The best crashers are the ones who can follow the line and forces of the fall. Trying to stop a crash is a recipe for pulled muscles and torn ligaments."

Karen Reader's top-to-bottom 75-foot fall in Crested Butte. Go Loose. Stay Loose.

Freeskier Jenn Berg cross-trains religiously. Her top four sports make her a stronger skier.

2. MOUNTAIN BIKE: Skiing and mountain biking both require balance, leg strength, and momentum, "With all the quick maneuvering and angulating, mountain biking is awesome practice for looking ahead and committing to your line."

3. PLAY SOCCER: "Soccer moves require tight and quick feet, and being able to cut in different directions on a dime. Having an opponent in your face channels greater focus into those moves-and focus is important in skiing."

4. ROCK CLIMB: "Whenever I'm on a rock face, not only do I feel a bit scared, but I'm able to methodically move up my Line and solve problems, even with all that adrenaline. It gives me confidence for when I'm facing an exposed knife-edge ridge."

5. SWIM: Not only is swimming good for your core, back, legs, shoulders, and arms, says Jenn, but "it helps me develop a strong and steady breathing technique, which helps when you're boot-packing up a mountain."

6. PLAY BASKETBALL: "Gathering energy to jump helps create muscle memory for hitting kickers or cliffs, and exploding to the hoop on a fast break or rebound keeps my leg muscles strong."

7. GET ON THE BALL
If ski fitness has a magic bullet, it's the Physioball--just ask three-time national moguls champ Hannah Hardaway. Like many elite skiers, Hannah stands on one while a partner tosses her a medicine ball. KELLER'S TAKE: "Start with an easier version-stand on a flat-bottomed Bosu ball, but get into a skiing pose and maintain that position while your partner throws a medicine ball or fitball." Catch it; then twist to the side. You'll work your balance, quads, glutes, and core.

8. TAKE GLUCOSAMINE
Warren Miller star Chris Anthony takes 1,500 milligrams a day to cut down on joint pain. KELLER'S TAKE: "Glucosamine is absorbed by your own cartilege, which plumps up over time. The result: less pain from thinning cartilage."

9. DIRT BIKE
Olympic medalists Phil and Steve Mahre used to ride motocross--one of the toughest full-body workouts--to train for racing. Now Steve's son and world-class new-schooler Andy has taken it up. "It builds endurance and helps with reflexes," Andy says. "If something unexpected happens, you have two choices: compensate or crash. Just like skiing." KELLER'S TAKE: "Motocross, like skiing, demands core strength to control the bike. You need to maintain your center of gravity for quick responses."

10. FOCUS ON YOUR LUMBAR REGIONS
To land cliffs--even if they're not the 200-footers that Julian Carr prefers--you need a strong back. Carr's favorite move? Lie facedown with your hips on a Swiss ball, feet touching the wall. Hold your arms at your sides palms-down for five seconds; out wide like a plane for five; and straight in front for five. Repeat to failure. KELLER'S TAKE: "This is an excellent back exercise, but you should engage your glutes and abs before you hold your arms up. As you get stronger, add weights for a bigger challenge."

11. DIVE IN
After a 12-hour day of hiking and skiing, 2004 North American freeskiing champ Lynsey Dyer sits in a bathtub of freezing water for 15 minutes. "I feet revitalized and I don't get sore," she says. KELLER'S TAKE: "Cold baths help control the inflammatory process brought on by overuse," which means less soreness.

12. RAISE YOUR HEART RATE
"I don't let a day go by without getting my heart rate above 150," says Kasha Rigby, a North Face athlete who skis throughout the world. "Even if it's just five minutes a day, it makes a difference, And try to lower your heart rate too--with big breaths to fill your body with oxygen." KELLER'S TAKE: "Work intervals into your cardio--it will challenge your heart muscle and boost your body to the next fitness level."

13. SAY GOODBYE TO BK
When new-school pioneer Mike Douglas cut processed and fast food out of his diet, he got an energy boost and dropped 10 pounds. "I didn't think it would affect my skiing, but it made a huge difference-especially with jumping. Less weight means less impact and wear on your joints." KELLER'S TAKE: Studies show that there are three pounds of pressure at the knee for every pound above the knee. "So when Mike lost 10 pounds, he took away 30 pounds of force when landing those jumps."

14. LUNGE AROUND THE CLOCK
"With one exercise, you can improve agility, balance, muscle control, and strength," says Olympic giant-slalom gold medalist Julia Mancuso. Standing in one place, mark 10 spots in a circle around you (every 35 degrees or so). Starting at the center, Lunge with your right foot out to the five markings on the right--and with your left foot to the markings on the left. Always face square to the direction you're lunging. Repeat three times. KELLER'S TAKE: "This is one of the best training techniques for overall ski performance. Because it's multi-directional, it works your quads, glutes, and hamstrings better than straight lunges."

15. SKI FOREVER.
Pepi Stiegler, 69, who won Olympic medals in 1960 and 1964, tore one ligament when he was 15--and hasn't had a serious injury since. "Skiing isn't a matter of going wild," he says. "Use your judgment." KELLER'S TAKE: Listen to your body and never push through 'bad' pain. You'll get hurt.

16. BE THE WARRIOR
Jessica Baker, who recently skied the Grand Teton's 55-degree Ford Couloir, swears by daily yoga sessions--for "heating powers, injury prevention, and mental clarity." Her favorite pose for ski strength: Warrior II, which works the glutes, quads, ankles, and feet. KELLER'S TAKE: "This move strengthens the big muscles in the front leg, and opens up the hip in the rear leg." Make it harder by adding a trunk roatation.

Ingrid Backstrom flashes some of the ballsiest lines in the world--for evidence, check out the Norway segment in Matchstick's new flick, Push. Here's how she handles the pressure.

17. PLAN AHEAD
"If you have an event coming up, or a run you want to try, think about it in a positive light. Don't go over specifics yet--just see yourself in a good, stoked mental space."

18. WORK UP TO IT
"If your goal is to ski a 45-degree line, start with a 35-degree line and work your way up until you feel comfortable on steeper terrain."

19. GET INSPIRED
"Whatever fires you up, get after it--even if it's watching the Blizzard of Ahhh's 80 times in your ski boots, in August, You need to get mentally supercharged."

20. VISUALIZE
"Think about every aspect of your line. Then act out exactly what you saw in your head. It takes some practice to focus, but you'll have a way better chance of sticking it."

By: Evelyn Spence, Skiing, Dec2006