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4 ski exercises to get you pumped for the snow!
17 July 2008 11:31 pm
At least 2 weeks before you go skiing, follow these four simple ski exercises to prepare your legs and core for the burn that will hit them once you hit the slopes.
Watch the demonstrations in this video blog and print up the attached pdf to take with you as a memory jogger. These exercises are great for many activities, not just skiing. So grab some water, throw on your workout gear and get ready to feel the burn, love the burn!
Download the program here:
Program: 4 ski exercises to get you pumped for the snow (PDF)
Watch the video here:
Tagged As: leg burn, ski exercises, skiing
Hi Amelia,
Great timing! I am going to the snow in four weeks and I just needed a few extra exercises without needing to be an olympic athlete. Great exercises and thanks for the printout.
Jo
Thankyou Amelia! Love the exercises and the new haircut!
I wish I had done some of this training before spending all last week at the snow, my body is sore all over from some great powder skiing and boarding at Thredbo! Looking forward to some more : )
Stephanie
Hi there
Just wanted some advice on knee protection re; wall squats, lunges and bunny hops. Should I start with some weight training first to build my quads and hams up?? I was a ski instructor 20 years ago and after 3 cartilage removals I seem to feel the bones in my knees creeking a little. I pretty well know I cannot enjoy skiing to my potential without some pre season fitness but just find it hard to start up a fitness regimen without worrying about the knees. Any help or assistance please??
Hi Mark,
You should definitely listen to your knees when it comes to any leg exercises. Rule of thumb, if it hurts, don’t do it. Warm up is crucial for damaged knees. I always suggest warming up on a machine where your foot is attached to something (closed kinetic chain) for example a bike, X trainer, or rower as opposed to a treadmill.
I would suggest starting with bodyweight exercises rather than weights. Shallow squats, wall squats and shallow lunges are fine. The deeper you go the more pressure goes through your knees so start shallow and go deeper as your legs strengthen. Never let your knees track beyond the line of your toes (as I explain in the squats) and keep the weight through your heels more than your toes.
Out of my 4 exercises, the wall squats (shallow to begin) would be the safest, then shallow squats, lunges and bunny hops. Start with wall squats and squats for 4 sessions then put them all together. And don;t forget that rule of thumb! Good luck!
Amelia