Spending the afternoon on the slopes can be strenuous on the body and specifically on the lower body. Under conditioned muscles can contribute to fatigue, strain or injury. All of which are unnecessary. Taking some time before your next ski trip to build up muscle strength and endurance can have real benefits on the slopes e.g. not being too tired and sore to ski after just one or two days.
If you would like to get the most out of your skiing holiday then increasing your leg, hip and back strength will allow you to perform better and enjoy skiing more. Strengthening the muscles used during skiing is not that difficult and results can be obtained in as little as 20 minutes a day, 3 time per week prior to ski season.
Ski Exercises
Before you begin these exercises it is important to warm up the muscles and allow them to become more pliable to movement. A few side to side rotations, toe touches, forward and backward stretches will help to get the muscles ready for exercise. It is also a good idea to warm up the muscles before you go out on the slopes as well. Skiing is exercise to the body and a good warm up will help you avoid injury and have a pleasant experience on the slopes.
- Squats: Squats are the traditional leg strengthening exercise of choice, are easy to perform and can add considerable strength for skiing maneuvers. To perform a squat hold a barbell across your shoulders with the back straight, then bend at the knees to about a 90 degree angle, next straighten back up to the original standing position. Squats can also be performed holding a dumb bell in each hand which will not only work the legs but the arms as well. Both exercises are great for working the quadriceps and hamstrings. Quadriceps and hamstrings are muscles used frequently in skiing and it is important they be as strong and as flexible as possible.
- Squat Jumps: Squat jumps are another great exercise for skiers. Begin with the feet together, bend slightly at the knees and simultaneously jump with both feet to the left. Bend the knees again and squat jump to the right. For a higher level of difficulty place a step platform to your right and squat jump over it, squat jump back to your original position. To increase the level of difficulty, try raising the height of the step platform. Also the squat jump can be performed while holding a weighted dumb bell in each hand or by wearing ankle weights. When you land from the squat jumps try to make the landing as gentle and graceful as possible, controlling your body weight during the entire landing.
- Back Extensions: Many skiers complain of lower back pain or fatigue after a day of skiing. This can be avoided by strengthening the lower back muscles. Back extensions are a great way to build strength in the lower back muscles. This exercise can be performed on the straight bench or by using a gym ball. Lay face down, body completely straight but not tense. Place hands behind your head and lift your upper body about 20 degrees back. Slowly lower the upper body back to the original position. You want to control both aspects of the movement, both up and down. This is a great exercise for developing the lower back muscles which are used very frequently in skiing maneuvers.
* Photo by dburka
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