Ski Conditioning

Let it snow, Let it snow, Let it snow….For many of us in the Northwest, the only thing that can get us through the wet months that lay ahead is knowing that if it’s raining down here, it’s snowing in the mountains!

Because skiing and boarding is so much fun, many of us forget that they are both very intense sports requiring musculo-skeletal strength and endurance, cardiovascular fitness, power, flexibility, balance, coordination and agility. 

All the twisting, jumping, and bashing through the bumps can lead to injuries if your body isn’t ready for it – besides if you’re not fit, you may risk an embarrassing performance!

Well this year is going to be different. Let’s see if your friends can keep up with you! And say good-bye to all those post-ski aches and pains. This year you’re setting the pace!

 

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After a light warm-up, do these exercises below 3x per week on alternating days.  Do each of the four exercises for one minute with a 30 second table top in between each exercise. That will take you about 6 minutes. Take a 2 minute break and then do it again.  It will only take you 15 minutes but it should be a fast-paced, intense workout to make it count.

Be sure to fit in some running or power walking, stair-climbing, skipping rope, or cycling on alternate days for optimal conditioning. These sport specific exercises will involve a lot of very intense and high-impact movements. Please feel free to omit or modify any of the movements by removing any jumping or movement patterns that do not feel comfortable to you.

Explosive Squats

Position your feet about hip or shoulder width apart.  Keep your knees caps facing forward and your body weight equally distributed on all 4 corners of your feet.  Now slowly squat down until your upper thighs are parallel to the floor and then quickly explode upwards jumping into the air.  Upon landing be sure to bend your knees to assist in the absorption of impact.  If you have access to a BOSU Trainer, try this exercise on top for a more advanced version.  Continue for 60 seconds.

 

 

 

 

 

Lateral Agility Drill

Position 2 cones or props a few feet apart. Now quickly step laterally to the outside of one cone and back to the outside of the other touching down towards the floor on each end. Try to go as fast as you possibly can.  Continue for 60 seconds.

 

 

 

 

 

Power Lunges

Start with one foot in front of the other in a staggered lunge stance.  Now quickly jump upwards, unloading and switching feet.  Do this, alternating leg positions, for 60 seconds.

 

 

Lateral Jumps

Stand on one side of a step or box.  Now slowly jump over the step, side to side for 1 minute.  You can perform one-legged or two-legged jumps or a combination of both.

 

 

Plank

Perform a 30 second plank in between each of the exercises below.  Lay on your stomach propped up onto your elbows.  Position your elbows so that they are underneath your shoulders.  Now lift your body up so your weight is completely supported on your elbows and toes.  Keep your abdominals contracted and your back in a neutral position and remember to breathe comfortably.

Yours in health & fitness,
Sherri McMillan