Suggested ski related
exercises:
Lunges (my favorite!) Building from non-weighted into weighted lunges is
preferable (add 5-8lbs/week). Start with 2-3 sets of 20 (based on your fitness level) the
first week and add 10-15 to each set, each week thereafter. Increasing sets is an option
too but don't overload. Lunges are very safe and effective when executed with proper form
(with the forward lunging knee over the heel). Lunges require quad strength as well as
assistance from the calf, hams and glutes.
Wall Sits
you got it! Sit against the wall. Again, it's important to keep your knees in alignment
with your heels and it's suggested for safety to keep your glutes in line with or no lower
than your knees. Start with a wall sit of up to 1 minute and increase your time each time
you sit. How often can you sit? Daily if you're motivated to do so! Hold a medicine ball
in your arms for additional workload. Good luck and happy sitting!
Balance
board/tube Practice engaging overall balancing and core strength. Balance
boards are great for this exercise. Start with easier movements forward/back and side to
side, do 3 sets of 12. Move into static state balancing for longer periods as you
successfully complete varying stages (i.e. 30-sec intervals increasing 15 sec as you gain
strength). Standing on one leg in place while you move your torso in a variety of
positions and reaching out in different directions are great simple ways to build your
balance strength.
Pushups
Use
full body muscular contraction with abs and glutes fired. Adjust your range of motion as
needed. Make sure to keep your head, neck, and torso in alignment as you move in the
direction of the floor. Work from 1/2 range to full range and mix up your pace slow then
quicker pulsing movements. Start with 3 sets of 10, moving thru the action slow, and each
week add 5 to each set. Do some 2 count pushups too!
Fit Ball
Abdominals Start seated on the fit ball and slowly walk your legs out and away
from the ball. You will lower your torso onto the ball and at the same time you will feel
the core balance that is needed to move into this positioning. The ball will
"fit" into your lumbar area supporting your back and in essence working that
area while you are isolating into your abdominals. With your fingertips behind your head
and elbows out as support for your head and neck begin small, isolated rectus abdominus
movements (up and down and keeping those abs lengthened) preferably slowly in sets of 10.
Start with 3-5 sets of 10.
Gage your performance and your shape as
you work into more sets, reps and higher skill level of moves. Remember your goal is to
maintain the level of fitness you achieved over the summer and apply it to ski specific
movements! Stay motivated, consistent with your workout, and stay within your safety
parameters.
Also do some light stretching before and
after working out or skiing. Stretching helps warm up muscles before skiing and can help
prevent many injuries, especially in the cold weather.
See ya on the
slopes!
