Get Fit, On the Snow

For most average recreational skiers/snowboarders one of the biggest issues is your fitness. Ideally starting at least two months out is an ideal time frame to start exercising but, if time is a factor please make an effort a month prior. If you have not exercised for some time please consult your physician. Especially if you’ve had previous angle, knee, hip, or back injuries. We have created specific fitness plans for all levels of skier/snowboarder 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 to 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 be related to poor stance or your balance point. However, we assume you have good technique. So lets direct some of your exercises to the upper leg motions that simulate that up and down motion used in both skiing/snowboarding. Exercises like squats, done with or without weight or with. You can simply do a series of squats, arms crossed your chest. To stress the muscles more holding a dumb bell with both hands or one in each will work just. Another exercise is the Jump Squat where you jump up as you rise, land and perform a squat. Wall sits are also a good example. Lunges are a great way to develop the needed strength and endurance you’ll need. They also work the back of your leg and calfs. Remember you can do lunges moving forward and back. Both work great at developing that upper leg strength, back of the leg and calf. 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 once you’ve extended your legs 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 as if slowly walking. 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. Now to your hips and your ability to rotate your legs within your hip socket. This plays 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 making 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 or plank are two fundamental exercises to strengthen this area . 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 in the sit up. Upper body, the muscles in your 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 them in a while please try with your knees up under you for support or do plants first. Because your triceps play big part in poling the push ups will help in that area. If you want to add an exercise that hits all those points 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 on the floor.

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 at a minimum of 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 also added on snow ski warm up exercises for those who have already taken a lesson and need a warm up. The are drills commonly used by PSIA certified instructors during basic lesson. 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.

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