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You see Olympic skiers catch the air and you wonder how they make it look so easy. Although a lot of the ease comes with years of practice, expert skiers devote much of their practice to developing body awareness through regular skiing exercises. If you think you’ve reached your peak skiing performance, you’ll be pleasantly surprised at how a well-structured skiing exercise program can give your skiing skills a lift to the next level.
If you ski only a couple of times a year, you’ve probably experienced the pains of the day(s) after skiing! Yet, more important than your sore muscles, is that poor physical fitness increases your chance of injury. The most common injuries happen to ankles, knees, and hips. The best way to protect these joints is to reinforce them with strong muscles. In addition to building strength through strong muscles, a skiing exercise program also improves your flexibility and balance and adds the power you need to stay safe as you climb to the next skill level of skiing. Building muscular strength also helps you relax on the slopes, which in turn helps you keep focused, giving you the ability to stay in control, quickly adjusting to changes in the terrain. Off Season Skiing Exercises Ideally, you should begin skiing exercises about two months before the season begins. Starting ski exercises pre-ski also lets you see results your first time out, which encourages you to continue your ski exercise program. Resuming your off-season skiing exercise program at season’s end helps you stay in shape year round and keeps you from procrastinating before the start of the next season. Exercise every other day to give muscle groups time to recuperate session to session. In addition to the skiing exercises suggested here, vary your skiing exercises with others you find. The words “strength training” may give you a vision of bar bells, pulleys, and expensive exercise equipment. However, you don’t have to spend a fortune to get in shape!
Increasing your aerobic capacity gives you the stamina you need to ski the longest trails and the endurance to ski all day long. Add one of these activities to your exercise program one day a week: • Lap swimming – begin by trying for 25, increase to 50 • Jog for 15 to 20 minutes or take a brisk walk for 30 to 45 minutes • Spend 15 to 20 minutes on a rowing machine or treadmill. • Spend 20 to 30 minutes on a cycle or roller blades Skiing Season Exercises – Stretches Although skiing is exercise, pre and post ski stretches help keep you flexible, which helps prevent injury. Pre-Ski Stretches Arm and Shoulder Stretch – While standing, bend your right elbow and put your arm behind your head, holding your right elbow with your left hand. Move the back of your head against your right arm until you feel a mild stretch in your triceps and shoulder. Hold the stretch for 10 seconds; then switch arms. Chest Stretch – Interlace your fingers behind your back and slowly turn your elbows forward. Hold for 10 seconds. Doorknob Calf Stretch – Latch onto a doorknob with both hands. Place the ball of your left foot against the door, heel to the floor. Pull your chest toward the door until you notice a stretch in your lower leg. Hold for 15 seconds and switch legs. Post-Ski Stretches Seated Trunk Twist – Sit with your right leg straight. Bend your left leg, crossing your left foot to the outside of your right knee. Pull your knee toward your opposite shoulder until you feel a mild stretch at your hip. Hold for 15 seconds and switch legs. Leg Elevation – Lie on your back and extend your legs up a wall. Keep your rear on the floor and your lower back flat. Hold the position for two to five minutes, while breathing rhythmically (1-2-3-4 inhale and 1-2-3-4 exhale). |
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