Ski season is now in full swing at the slopes across Europe. The snow has been falling and many people have been taking falls themselves. It is vital to incorporate a strength training regime to prepare your body for the rigorous strain you will inevitably put it through on a standard ski trip. It is especially important to strengthen the knees. The knees should be able to cushion medium to high impact that you will experience especially if you like taking those mogul runs down the mountain! Lateral leg strength is also obvious key element to skiing. Here are a few exercises to assist in strengthening your lower body as well as give you a great interval cardio workout to improve your fitness levels.
Lateral Side Plyometric Box Jumps
Start with plyometric box. This does not need to be too high. If your injury free and feel your fitness and leg strength is strong you can go as high as 18in but as low as 4in is good enough for starters. You can slowly build yourself up to a higher box.
Stand in skiing position to side of box and jump laterally onto box and down the other side always finishing in ski position. Keep going side to side for 40-60reps. Rest 60secs and go again. I would recommend 3 sets. Here is a clip to help you get a better idea. Remember to keep it slow until you feel comfortable speeding up. Ideally you will eventually be able to mimic the speed in which you ski to the speed of your workout.
Static Squat Hold
This is a very simple but extremely effective exercise. Simply hold a squat in perfect posture for 10 seconds. Repeat 10 times. Have a look here. as you can see it mimics a similar stance of a skiing tucked and cruising down a straight smooth run. You will holding similar positions for extended periods so it is good to practice and build the stabilizing muscles needed to perform this at the highest level possible.
Keep fit and have fun on the slopes!
PT Dan lagimodiere