If you are one of the hundreds of skiers who hit the slopes hard only to hobble around for the first few days afterward?
Then here's a full-body workout plan get your body in shape for the entire season. This six-week training plan is designed to help you become a stronger and injury-free skier.
The course comprises of a range of progressive drills that will help improve overall fitness, posture, balance and even technique.
The key points covered in this course:
Areas we will be working on and why:
1. Quadriceps: Quadriceps are probably the most used muscle group in skiing. These muscles hold you in position as you ski and provide protection for your knees. Great exercises for the quadriceps include squats and lunges.
2. Hamstrings and Glutes: When skiing downhill, you typically hold your body in a flexed position, which is leaning forward from the hips. This requires great strength from your hamstrings and glutes as they help stabilize your body. Work your hamstrings and glutes with deadlifts, one leg dead lifts, step ups and hamstring rolls on a Swiss exercise ball.
3. Inner and Outer thighs: Your inner thighs work like crazy to keep your skis together. Your outer thighs keep your body stable and help you steer. Some great exercises are side lunges, inner and outer pushes on the abductor and adductor machines, Swiss exercise ball squeezes for the inner thigh or sliding side lunges using disks.
4. Calves: Because your knees are bent as you ski, your calves (specifically the soleus) help you stay upright so you don't fall over (your boots help too). You can work this muscle by doing seated or standing calve raises.
5. Abs and Back: As you're in a flexed, bent over position, your back has to work like a maniac to hold your body in that position. To protect your spine from injury, your core must be conditioned. Work these muscles with exercises like bicycle crunches, V-ups, medicine ball twists, pully system wood chops, back extensions, lat pulls and dumb bell rows.
6. Arms: Along with your back, arms help push off with your poles while stabilizing your shoulder joints. Be sure to work your biceps and triceps along with the rest of your body.