25 May Are you Ski Fit?
Have you started doing ski exercises to get you fit for the upcoming season? With winter fast approaching and snow already falling in the alpine regions, it is time to get prepared and ready to hit the slopes. Skiing is a sport that is quite unique in that it requires strength, flexibility, balance and the endurance to keep going from lift open to lift close. For many of us, that one-week holiday at the snow just sneaks up on us and we are left tired, sore and unable to ski as much as we would have hoped to. Here are a few tips to help you get you strong and ready to enjoy a long and healthy ski season.
SKI EXERCISES FOR STRENGTH
Skiing requires strong quads, glutes and core. Having strong legs and core help to not only make skiing feel easier but help prevent injury.
Here are a few example of exercises to get you started. Using a swiss ball and theraband can help you get the most out of these exercises.
- For quads strength start with ball squats against a wall.
- Crab walks are a great glute exercise and you can get right down in that ski position to really feel the burn.
- Planks on the ball work well to strengthen your core with the added benefit of strengthening your shoulders.
There are many exercises you can do and progressing them towards single leg and then jumping will have you fighting fit and ready to tackle those black runs.
SKI EXERCISE FOR FLEXIBILITY
Good skiing form requires flexible calves (try the knee to wall stretch), flexible hips (try holding a deep squat) and flexible spine (a rotation stretch is a great one).
SKI EXERCISES FOR BALANCE
Balance is so important to be able to react to the changing terrain and stay on your feet. Performing squats on a bosu starting with double leg squats and moving to single leg is a great place to start.
SKI EXERCISES FOR ENDURANCE
Base level physical fitness helps you get through the day, so get on a bike, go for a run, get on the cross-trainer at the gym. Whatever your chosen cardio option is, get started.
Getting ready to ski starts well before finding your gloves and getting in the car. Start getting strong and fit now.
And if that’s too hard, then at the very least there are three very easy ways to prevent injury whilst skiing…. Ski within your ability, have a lesson and wear a helmet!
Jessie Mayo
APA Sports Physiotherapist
Physiotherapist for the Australian Aerial and Mogul Ski Teams, Physiotherapist at the Winter Olympics
Cover photo by Terje Sollie from Pexels