It is important to ensure that you are in good physical health before heading out to the slopes. Strengthening exercises are essential to help prevent the risk of injury, to improve fitness and to help manage a full day of skiing. Here are some examples of strengthening exercises to work on the major muscle groups required for skiing.

Split Squat

1) Split squat:

Start position: split stance with one leg in front of the other.
Motion: Drop the back towards the floor (not to touch) whilst dropping chest slightly forward. Then stand back up to the starting position, using the front leg. You should aim to feel the muscles of the front leg working.

  • Repetitions: 8-12
  • Sets: 3
  • Progressions: Add weight or another set

Sumo Squat

2) Sumo squat:

Start position: Wide stance with feet turned slightly outwards, holding a dumbbell or kettle bell in your hands.
Motion: Push your hips back and squat down, keeping your chest up and knees out. Bring the weight down to the floor in between your legs. Then stand back up to starting position.

  • Repetitions: 8-12
  • Sets: 3
  • Progressions: Use heavier weight or add another set

Lateral Lunge

3) Lateral lunge:

Starting position: Legs shoulder width apart with your hands clasped together in front of you.
Motion: step out to the side and drop your hips backwards towards your heel bending the knee to roughly 90 degrees, whilst slightly dropping your chest forward. Then stand back up to the starting position

  • Repetitions: 8-12
  • Sets: 3
  • Progressions: add weight (holding in each hand by your side) or another set

Double Leg Hamstring Slides

4) Double leg hamstring slides:

Starting position: Lying on back with heels on a towel. The exercise is harder the further the feet are from your bottom.
Motion: lift the hips up off the floor to the point where your back is not arched, slowly straighten your legs as far as you can (by sliding your feet on a towel) for 2-3 seconds and then slide your heels back in for a count of 1 second. Finally lower your bottom down to the starting position.

  • Repetitions: 8-12
  • Sets: 3
  • Progressions: straightening your legs further away or add another set

BOSU squat perturbations

5) BOSU squat perturbations:

Starting positions: Standing on either the under surface or on top of a bosu. Sit into a squat position with hips back and chest forward. Clasp hands together in front of you.
Motion: Shift your weight from left to right whilst maintaining your squat position

  • Hold: 60 secs
  • Sets: 3
  • Progressions: To make it harder try going faster

FINISHING OFF

Finish with a stretch of the major muscle groups used: hamstrings, quadriceps and gluteals. Hold each stretch for 1-2 minutes. You should aim to complete this programme 2-3x per week. Ensure to factor in at least one rest day between each session.

APPOINTMENTS

For 1-2-1 appointments with Claire Cason or further advice on injury prevention for skiing and preparation for the slopes, you can book online or by calling  020 8789 3881.

"Our ethos is not solely on treatment, but reflects the clinic's aim to promote achievable lifestyle improvements and preventative measures, with a strong emphasis on exercise rehabilitation, suited to your individual needs."

Clive Lathey DO. MSc (Sports Medicine)
Registered Osteopath & Sports Scientist. Founder of The Putney Clinic of Physical Therapy

"Our ethos is not solely on treatment, but reflects the clinic's aim to promote achievable lifestyle improvements and preventative measures, with a strong emphasis on exercise rehabilitation, suited to your individual needs."

Clive Lathey DO. MSc (Sports Medicine)
Registered Osteopath & Sports Scientist. Founder of The Putney Clinic of Physical Therapy

"Our ethos is not solely on treatment, but reflects the clinic's aim to promote achievable lifestyle improvements and preventative measures, with a strong emphasis on exercise rehabilitation, suited to your individual needs."

Clive Lathey DO. MSc (Sports Medicine)
Registered Osteopath & Sports Scientist. Founder of The Putney Clinic of Physical Therapy

THE AWARD-WINNING PUTNEY CLINIC OF PHYSICAL THERAPY

The Putney Clinic of Physical Therapy, winner of the Best Family Friendly Business Award at The Wandsworth Business Awards 2016.
The Putney Clinic of Physical Therapy, winner of the Institute of Osteopathy Practice of the Year Award 2017.

TESTIMONIALS FROM OUR CLIENTS

“The physical demands of being an actor often require the services of a professional medical team. Clive and his team of experts help keep me fit and healthy.”

Daniel Radcliffe

Actor

“A professional golfer needs to have a strong and mobile spine. When I had a problem with my back, Clive helped me to achieve this with treatment and exercises.”

Colin Montgomerie OBE

Professional golfer

“Although retired from professional rugby, I dedicate a lot of time to keeping fit. Clive and his excellent team of health professionals keep me healthy and injury free.”

Lawrence Dallaglio MBE, OBE

Ex-England Rugby Player

YOGA MAMA WELLNESS

Working in tandem with our partners at Yoga Mama Wellness, we offer a broad selection of mat-based classes as part of our exercise and injury prevention programme. Our team of highly qualified Yoga, Pilates and Tai Chi teachers aim to help you achieve a mind-body balance.

DALLAGLIO FOUNDATION

We are proud to support the Dallaglio Foundation, founded by retired England and British Lions star Lawrence Dallaglio. The foundation helps disadvantaged young people via the RugbyWorks programme. It also organises the biennial Dallaglio Cycle Slam fundraising challenge.

THE CLINIC IN IMAGES

To gain further insight into what we do, take a peek through our image gallery. There are photos from our educational talks, workshops, open day events and charity activities. In addition to this, there are photos kindly submitted by the many elite sports people that we treat in action.

CONTACT US

THE PUTNEY CLINIC OF PHYSICAL THERAPY
266 UPPER RICHMOND ROAD,
PUTNEY,
LONDON SW15 6TQ.

TELEPHONE: 020 8789 3881
EMAIL: INFO@PUTNEYCLINIC.CO.UK

OPENING HOURS

  • Monday to Friday: 08:00 - 20:00
  • Saturday: 09:00 - 16:00
  • Sundays: Closed
The Putney Clinic of Physical Therapy works closely with leading private healthcare insurers such as Bupa, AXA, Aviva, WPA and simplyhealth.