How to Prepare Your Child for a Ski Lesson: How do they think/feel/play?

Parents, ski instructors, and children want a positive experience while learning to ski.  But we've all seen the terrified child, frazzled parents, and worn out instructors on the slopes.  Here are three things to share with your child's instructor:

1. How does your child think?
Children ages 3 to 6 may have short attention spans, need structure, have an active imagination, like to play games.
Children ages 7 to 12 may be asking why a lot, like the exploration of skiing, or prefer focusing on one thing at a time.
Teens can take on more complex and abstract learning.

2. How does your child feel?
Children ages 3 to 6 may miss their parents and need to feel safe in their new surroundings.
Children ages 7 to 12 may be eager to talk about their accomplishments and want a lot of positive reinforcement.
Teens want to fit it, be treated more like an adult, and be part of decision-making.

3. How does your child play?
Children ages 3 to 6 may get tired quickly and not yet have the body development for more advanced movement.
Children ages 7 to 12 may like to ski more independently and enjoy a variety of games on the snow.
Teens may be in the middle of a growth spurt that affects coordination otherwise a stronger body will allow for more advanced skiing.

Margaret's Most Awesome Ski Equipment Packing List


For a novice skier, the gear can be exhausting just THINKing about!  Ski equipment fits together and works perfectly when on the slopes, but getting to the slopes with gear in tow can be a challenge.  From my many years of hauling kids and husband from Denver to Vail or Beaver Creek, I have an awesome packing list to share.  Enjoy!

Inside the Duffel Bag
One soft sided, water resistant, cold resistant duffel bag per skier – yep, even the kids.  A duffel that is well-marked and has a checklist packed right in it is invaluable.  As soon as the kids can read, they can pack their own duffel bags with the enclosed checklist.  Select duffel bags large enough to hold the following items.  Use duffel bags ONLY for ski gear.  When packing for a ski trip, especially if it requires air travel, include street clothing and toiletries in a separate bag.
  • ·        Helmet – select a helmet with venting, a soft inner liner, and good clearance for hearing.  Make sure it has been properly fitted by a professional helmet fitter, including the chin strap.  Everyone should wear a helmet at all times when skiing.
  • ·        Helmet liner – a thin, wicking layer for the head, especially for those with little hair
  • ·        Goggles – look for an anti-fog style that has a wide peripheral view.  I prefer rose colored lenses.  I normally don’t ski with sunglasses, but if it is a hot, bright day, sunglasses are nice on the chairlift or getting to/from the slopes.
  • ·        Fleece neck warmer
  • ·        Think neck warmer
  • ·        Wicking first layer top
  • ·        Warm mid layer (fleece or think down jacket)
  • ·        Windproof/water resistant outer layer with plenty of pockets and zippers.  Inside the ZIPPPED pockets include:

o   Ski pass, tickets, coupons
o   Money/credit card
o   Extra pair of disposable hand heaters (place between the glove liner and the glove)
o   Extra pair of disposable foot heaters (place on top of toes outside sock if there is enough room)
o   Sunscreen
o   Lip Balm
o   Snacks (trail mix, M&Ms, Starburst candies are all yummy on the chairlift)
o   tissues
  • ·        Wicking first layer bottom
  • ·        Ski pants that are windproof/water resistant, and allow free movement without falling off! Should have a warmth layer, but not be too bulky.
  • ·        Two pair of thin ski socks that are long enough to go over the calf past where the boot hits the calf.  Only wear ONE pair while skiing, but bring two as a back up
  • ·        Windproof/water resistant mittens or gloves with plenty ofa warmth layer.  I like mittens where one thumb acts like a windshield wiper to clear goggles and the other as a quick-access kerchief
  • ·        Wicking and thin glove or mitten liners
  • ·        Deodorant, especially if you have teenage boys
  • ·        Extra bottles of Sunscreen – I prefer zinc based.  Apply before going skiing even if it is cloudy or snowy.  Don’t forget the neck, ears, underneath the nose, and hands.
  • ·        A stock of disposable hand heaters (place between the glove liner and the glove)
  • ·        A stock of disposable foot heaters (place on top of toes outside sock if there is enough room)
  • ·        A stock of SPF Lip Balm
  • ·        Water bottle with a good seal filled with fresh water (not a sports drink)
  • ·        Packets of single-serving sports drink mix just in case someone becomes truly dehydrated.
  • ·        Ski boots.  If they have heaters, then pack ski boot chargers.  Make sure boots have been properly fitted by a boot fitter based on the skier’s  current skier ability.  Wear boots with ski socks around the house several times before hitting the slopes each season.  Learn how to use buckles properly for adjustments.  Periodically bring boots to a boot fitter for adjustments.
  • ·        Phone with camera or small camera and chargers


Outside the Duffel Bag

Line up the skis and ski poles, separated from one another so they don’t rust or tangle.  A simple ski rack in the garage or storage room is perfect so the skis are hanging up to drip-dry and not touching one another.  Add hooks to the ski rack for the poles.

·        Skis and bindings:
o   The settings on bindings are the most important part of ski equipment.  Settings on the bindings are optimized when the ski stays clipped to the boot (like when skiing) and when it releases (like when falling).  Too loose or too tight can be unpleasant and dangerous.
o   Make sure skis and bindings have been properly fitted by a certified ski expert.  Binding settings should ONLY be adjusted by a certified binding technician at a ski shop. 
o   Skis and bindings should be selected based on the skier’s current skier ability and terrain typically skied. 
o   Click into skis while wearing boots at home to get the feel for how the work together. 
o   Have skis tuned (waxed, repaired, sharpened edges) periodically and always ask for a ski binding safety check during the ski tune.
·        Poles:
o   Make sure poles have been properly for length, weight, and shape by a qualified salesperson at a ski shop.
o    Poles should be selected based on the skier’s current skier ability and terrain typically skied. 
o   A general rule is this: in bare feet, hold the pole upside down, just under the basket.  The handle will be touching the floor.  The pole is the right length if the elbow is at a 90 degree bend.
·        Ski Rack
o   Simple roof rack
o   Roof mounted ski box, nicknamed a “coffin”
o   Rear mounted ski rack
o   Skis stored in the car


o   The important thing about a ski rack is keeping skis stationary and locked.  If travelling with a ski coffin or skis safely secured in the car, you could potentially leave them there all winter, and bypass the step of packing skis.  (Every ski bum does this by the way…)  If that isn’t possible, then select a rack that is lockable and make sure the car and the rack fit in your garage and most public garages.

Welcome

Whether you are an accomplished alpine skier or thinking of trying the sport for the first time, you've come to the right place.

My focus is on guest expectations and ski technique that allows students to progress to the next level of skiing while increasing their confidence & control and decreasing energy exertion when making that perfect turn!

Look for posts about: 
  • exercises you can do before skiing
  • your first day on the slopes
  • safety
  • tips to improve your form
  • how to ski better while exerting lest energy
Want a lesson?  I teach at the beautiful Beaver Creek Resort in Colorado.  Contact me at anytime to set up lessons.

-Margaret Thomas
303-324-9278


Try YOGA for intermediate and advanced skier core strength

Consider adding a yoga practice to your workout routing.  Not only does yoga provide core strength, but also flexibility, power, balance, and focus.  Nothing like yoga to prepare for powder day zen!

If you live in an urban area, consider joining CorePower Yoga.


They have classes for all fitness levels.  The advanced classes are compact: A one hour class will provide all the aerobic, core strength, and sweating you can handle.  Plus the cost fits just about any budget!

The Best Sunscreen for Skiers: Solbar Zinc SPF 38




When you are on the slopes, it is critical to wear sunscreen even if it is the dead of winter and even if it is cloudy or snowy. I recommend a zinc based sunscreen. The Solbar Zinc SPF product is the best I know. Make sure to apply it one hour before going outside and then again at lunch. Don't forget your hands, the underside of your nose, your ears and neck.
= = = = = = = = = = = = = = = = = = = =
Solbar Zinc SPF 38 4 oz.
Solbar Zinc SPF 38 4 oz.
by Solbar
  Learn more  

Balance exercise for intermediate and advanced skiers


Bosu(tm) Ball Jumps for skier stance & balance


Use four bosu balls and jump from one to another, keeping your neck and head relaxed and facing forward, keeping your upper body relaxed while your core is engaged and strong.
Use your lower body to jump from ball to ball. Time jumps with your breath: Inhale, jump, exhale, inhale, jump, exhale, etc.
Watch the demo below and let me know how it goes!





Beginner Apline Ski Exercises

Be strong to ski strong


Hit the gym 4-6 weeks before your first day on the slopes to get ready:

-balance
-core strength
-quadriceps (thighs)
-gluteus (buttocks) strength


Balance exercise 

Stand on a Bosu(tm) Ball:
With two feet, with one foot
In an athletic stance, as if you are skiing down the hill
Jump, bunny hop
Flex and extend as if you were actually on the slopes...feel the burn in your quads and ankles

Work on your balance and stance with a bosu ball in 10 minute sets 3x a week.



Core exercise


Killer Core Strength!
When skiing, your core muscles are importing for balance and stabilization. No need for 1,000 sit ups.
Every day, spare just 1 minute.
Get on the floor into a forearm plank. At first it will be the longest minute of your life! But it will pay off when you get on the slopes.

Photo compliment of http://girlgonehealthy.com/

Quadriceps (thighs) exercises




We rely on our quadriceps so much in skiing, probably too much! But nothing ruins a ski vacation like burning out your quads on the first day.
Work on your quads 3x a week to avoid the burn on the slopes:
Leg press machine (finish on tip toes to work calves as well)
Deep squats (with or without weights)
photos compliments of http://commons.wikimedia.org/

Gluteus (buttocks) exercise

Work on those Glutes
In the sport of skiing, it's a good thing to have a, urugh, well-developed bottom. Your buttock muscles (gluteus) help your overall balance and power in skiing.
Try the Bridge Pose 3x a week to work the glutes and improve your stance.
Photo compliments of http://www.prevention.com