For most average recreational skiers/snowboarders one of the biggest issues is your fitness. Ideally starting at least two months out is ideal but, if time is a factor please make an effort a month prior. Also and very important if you have not exercised please consult your physician. Especially if you’ve had previous angle, knee, hip, or back injuries. We have also created specific fitness plans for all levels of skier that can be purchased through a copy and past link at the end of this article.
Each year I instruct I learn one of the biggest hurdles skiers need so jump is proper fitness and fitness directed at the skills needed for enjoying your time on the snow. Those muscles connected to proper technique and those that are required for excelling on the hill require a specific set of exercises. They must combine strength, agility, balance, and flexibility. So lets explore each part so when you do exercise you are optimizing that workout for what you need. “Strength” Obviously there is a great deal of leg movement involved in skiing or snowboarding. So concentrating on upper and low leg exercises is very important. Now may skiers complain that their thighs or calves hurt. This can relate to proper stance and your balance point. However we assume you have good technique. So direct you upper leg exercises to motions that simulate that up and down motion.
Exercises like squats, done with or without weight. Jump Squats where you jump up land and perform a squat. Wall sits are also a good example. But lets focus on just the upper thigh. Lunges are a great way to develop the needed strength and endurance you’ll need. Remember you can do lunges moving forward and back. That is ,you can step forward or step back. Both work great at developing that upper leg strength.
The calves, ah now this is one area that I’ve seen many skiers neglect. Without going into why your calves play a big part in your skiing, so lets see how you can strengthen them. We’ve all heard of calf raises. So while doing a no weight squat at the top do a calf raise by moving up onto your toes. Other variations can be done single leg by balancing with your hand on the wall or door sill. You can add a motion that works both upper and low leg at the same time by doing a moving lunge. Each time you step, step a little to the outside and continue. Later add a leaping motion, but for those with weak ankles be careful. You can also do a side to side motion each time adding the squat and press into the calf raise. Your hips and your ability to rotate your legs within your hip socket play a big part in helping every level of skier or snowboarder.
Hip circles, are a good way to both strengthen and build mobility within your hips. These are as easy as standing with hands on hips and waking a circle with one leg then the other. Moving squats or lunges are also good to help with hip strength. Other exercises such as hip thrusts or simply balancing on one leg and swinging you leg across your body. Now for the part everyone seems to forget. The muscles above the waist are very important.
Abdominal muscles help stabilize your upper body. Any type of sit up is a good start. You can do them with knees bent, flat, or by raising your legs. You can also add a touch to the knee with your elbow as you alternate each leg. Upper body, the muscle in you upper body are also very important so lets give them a workout as well. Simple pushups are the best. For those who have not done in a while please try with your knees up under you or support. Because your triceps play big part in poling the push ups will help. If you want to add an exercise that hits all those point try the Burpee. Here is a simple description for those not familiar.
Start- standing position feet shoulder width appart.
Perform a squat which ends with hands out in front.
Kick both feet back behind you into a push up position, then perform a push up.
Next, jump back with your legs into the squat position, followed by a vertical jump.
Then repeat, some variations can be a plank instead of the push up then held. Instead of jumping up you can just stand and repeat.
Just these few exercises done several times per week and a month or two out will mean far more joy and fun on your ski vacation or just before your ski/snowboard season starts. Hope this quick read inspires you to go further with your winter fun. For more detailed exercise programs please copy and paste these quick links to provide those looking for more detailed exercise programs. We have additionally added ski warm up exercises for those who have already taken a lesson and need a warm up. These printable programs vary in price. We keep the cost low to help support our website and the time we put into making the ski/snowboard season far more enjoyable. For those interested we also offer video coaching.
Cheer,
Kenny