4 Exercises to improve your skiing.

 

Stoked on the upcoming ski/snowboard season? Now that the snow has begun to fall Alpine Physical Therapy has got your back with some quick exercises to improve your strength and performance this year and prevent those dreaded early season noodle legs.

 

#1 Deep Squats:

Stand with feet shoulder width apart. Engage your core and squat down until your thighs are parallel with the ground. Maintain equal weight bearing through the heels and toes and center your knees over the feet.  Start with 1-3 sets of 10-20 reps. Once you have sufficient strength increase the holding time deep into the squat to build strength for those long runs on powder days. Begin with holds of 30 secs (or longer) with brief rest and work reps to muscle fatigue. Use ski poles for extra style points!

 

 

 

 

 

 

 

 

#2 Reverse Lunge with trunk extension:

Start in forward standing. Reach and hold arms overhead to engage trunk extensors. Step backwards into a lunge maintaining most of your body weight on the forward positioned leg. Maintain stable and centered trunk keeping your knee from touching the ground. Pause to promote balance and trunk stability then power through forward leg to return to standing position. Repeat on opposite leg. 1-3 sets 20-30 reps.

 

 

 

 

 

 

 

 

#3 Standing alternate rotation:

This exercise works trunk control along with balance and rotational flexibility needed to power through the moguls! Holding arms out to the side or place ski pole over your shoulders as shown. Engage core and rotate your upper body to the R side while you lift your R knee and twist your lower body to the L side. Aim to lift knees above hips as you rotate your lower body. Slightly pause before returning to standing. Step down and perform the same moves in the opposite direction. Increase speed and motion as your body allows. Maintain balance and stability. 1-3 sets 1-3 min.

 

 

 

 

 

 

 

 

 

#4 Lateral jumps with Squat/hold:

Now it’s time to feel the burn! This exercise focuses on plyometrics, quick muscle movement and an added squat hold to simulate the challenge of a long run down the mountain. To begin, place a piece of tape on the ground or roll up a towel to jump over. Your goal here is not to jump your highest, but quickly back and forth without a hard landing. Begin by jumping for 30-60 secs. Once time is up hold a deep squat (see Exercise #1). Hold for 10-15 seconds. Then go back to the lateral jumps 30-60 secs and repeat sustained squat hold again.  Repeat cycle for 3x and increase time/duration of hold as allowed to improve your endurance. Have fun and keep up those snow dances, we need mother nature to keep delivering the fluffy goods! Happy Skiing.