Skiing is probably the next big thing to Christmas most of us look forward to in winter season. Skiing is great fun and an extremely good work out. It utilises multiple muscle groups across the entire body emphasising strength, endurance, flexibility and control. Whether you are a new comer to skiing, or a veteran, you want to ensure your body is ready beforehand to minimise risks of injuries, and maximise enjoyment.
In this blog we are going to cover the key muscles you use on the slopes. We have also put together 3 simple home-based exercises to help you get in shape to ski harder and longer.
Here we present an infographic to show the major key muscle groups involved.
Ski Specific Work Out (click on the pictures for a little more info)
Aim to perform this program roughly 4-6 weeks before your skiing holiday to allow your body to adapt to the specific loads of skiing and boarding, and get those ski specific motor patterns firing.
1) Sideways dip (Perform 3 sets of 15 reps each side)
Lower one leg off to the side of a step by bending your standing leg slowly, ensure your pelvis is level and your knee over your toe on the bending leg. You might find it easier to perform this exercise on the bottom step of a staircase or on a solid stack of books if you don’t have a step at home. Click on the pictures for more information.
2) Lateral Jump (Perform 3 sets of 30 reps)
Keep your feet hip width apart, with your knees slightly bent, jump laterally by pushing off with both legs. Try to engage your core muscles and pull your knees higher. To increase challenge place a cushion on the floor to make yourself jump higher - or simply jump or land with one leg.
3) Plank (Perform 3 sets of 45 second to 1 minute)
Great for the Core! Perform a simple plank and aim for 45 seconds or 1 minute if you’re good. Add alternate leg raise or knee to opposite elbow to increase challenge.
Aim to perform the work out 3-4 times a week with 3 sets each.
Don't forget general fitness
Other things you might like to consider include regular cardio work out such as running, cycling or swimming to increase your endurance on the slope. And last but not least, perform some stretching exercises to increase flexibility. A dynamic stretching program is most appropriate to take your joints through the range of motions and allow the muscle to gradually warm up before skiing.
Get strong, and have more fun on the snow
While skiing is so much fun, it is also important to understand how much your body has to cope with when you are on the slopes all day. Strengthening is one of the important parts, but don’t forget adequate nutrition intake as well as hydration before you hit the mountain. Preparing your body can minimise risk of injuries and make your experience much more enjoyable.
If you need individual help to prepare for your ski season, book in to see us for an individual assessment and program.