Get Ready for Ski Season: Essential Exercises
As the weather turns and we begin to see snow blanketing the mountains, skiers and snowboarders are gearing up for another exhilarating season on the slopes. However, before you strap on your boots and hit the powder, it’s essential to prepare your body. Proper conditioning not only enhances your performance but also significantly reduces the risk of injury. Here’s how to get ready for ski season with effective exercises you can do right at home or in the gym.
Why Preparation Matters
Skiing and snowboarding demand strength, balance, and endurance. The physical demands on your body can be intense, especially for the legs and core. By preparing your body with targeted exercises, you can improve your stability, agility, and overall skiing experience.
Key Muscle Groups to Target
1. Glutes, Quads, and Hamstrings: Strong legs are crucial for maintaining control and stability on the slopes.
2. Core: A strong core supports balance and helps prevent injuries.
3. Hip Abductors and Adductors: These muscle groups are integral towards providing stability at our hips and knees so that we can reduce the risk of injury.
Essential Pre-Ski Exercises
1. Squats
Squats are excellent for building leg strength. It doesn’t matter what type of squats, but as they say, variety is the spice of life. Aim for 3-4 sets of 10-15 reps. You should be hitting fatigue by the end if you want to be building strength and endurance. Working sets should be at a load that has you at a RPE (rating of perceived exertion) of about 7/10.
2. Lunges
Similar to a squat, lunges are fantastic at helping us build leg strength and mass. The benefit of lunges is that they also help us train our stabilizing musculature and balance in a way that traditional squats don’t. Bulgarians are one of my favorites, but walking lunges (forward and reverse) are also a fantastic option. Again, make sure that you are training to fatigue to get the most bang for your buck.
3. Planks and Wall Sits
Both skiing and snowboarding require the ability to stabilize your core in one position for an extended period of time as you're shredding down the mountain. Planks and wall sits are a great way to help simulate the position you’ll be required to hold while tearing up the fresh powder.
4. Hip Abduction/Glute Kickbacks
When our foot is in a fixed position like it is when strapped onto skis or a snowboard, a lot of our knee stability has to come from our hips. Training the hip abductors is a great way to target the small stabilizers that really help us maintain good knee stability and prevent injuries.
5. Hip Adduction/Copenhagen’s
The hip adductors are what help us draw our legs together towards the midline. The adductors are especially important for skiers, as these are the muscles that help prevent us from falling into the middle splits. Copenhagen lifts and planks are an amazing way to help activate and strengthen the adductors in a more functional way than just hopping on the adductor machine at the gym.
Additional Tips for a Successful Ski Season
- Stay Hydrated: Proper hydration is key for optimal performance, especially at elevation!
- Cross-Train: Engage in other physical activities like lifting, cycling, swimming, or running to build overall strength and endurance.
- Listen to Your Body: If you feel pain or discomfort while exercising, consult a physical therapist to avoid injury.
Preparing for ski season is essential for ensuring a safe and enjoyable experience on the slopes. By incorporating these exercises into your routine, you’ll enhance your strength, balance, and endurance. Remember, it’s never too early or too late to start your conditioning. If you have any questions or need personalized advice, don’t hesitate to reach out! Let’s get ready to carve some fresh tracks this winter!
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