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.
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
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
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
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
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 appointments with one of our team of physiotherapists and osteopaths or further advice on injury prevention for skiing and preparation for the slopes, call us on 020 8789 3881.
