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If you are looking to improve your prowess on the slopes, then we have a suggestion — start preparing before winter!
You heard us correctly. You do not need to wait for the snow to form on the mountain face to get ready for ski and snowboard season. Training ahead of the season can do more than make you look and feel good. You will be minimizing the risks of injury come winter as a result of the physical habit you develop.
These pre-season workouts can improve your strength, conditioning, balance, and structural integrity:
1. Squats
Squats will develop the musculature of your legs, glutes, and thighs. The reason you want to develop these muscles is that doing so will provide you the strength to stay on your knees (literally) when you ski. Also, more muscles in the legs and glutes translate to lower knee injuries.
There are many variations of squats. Nonetheless, the principle is the same. Whether you are using a barbell, kettlebell, or your bodyweight, stand with your feet shoulder-width apart. Turn your feet out slightly and squat down while you are looking ahead or the ceiling.
2. Ski-Erg Interval Sprints
The best way to develop a physical skill is to simulate it. If you have access to a CrossFit gym, you will find one piece of equipment tailored for ski prep — the Ski Erg.
The Ski-Erg is a cardio machine. It allows you to simulate what goes on whenever you ski. There is only one way to use a Ski-Erg — and that is the beauty of it. Use it aggressively for 30 seconds and rest for about a minute.
Do this, and you will see your ski-specific conditioning go through the roof. If you want to mimic what will happen on the slopes, try using the Ski-Erg in your adult ski clothes.
3. Russian Twists
Russian twists train your core along the transverse plane. Training along the transverse plane has been shown to improve stability and agility — two habits you will need as you change direction.
You can perform Russian twists with a light medicine ball or dumbbell. If you lack access to these implements, doing the exercise without weights can be equally effective. Just do twice the repetitions you would do if you have weights.
4. Wall Sit
Wall sits train the isometric strength of your quadriceps. Isometric strength is key when holding a semi-crouched position when you are on your skis or snowboard.
Keep your back flat against the wall and squat. Hold this position for as long as you can. If you are a beginner at this, hold the wall sit for about 30 seconds and rest for another 30. Repeat this cycle four to five times.
Prepare for Ski and Snowboard Season!
There’s no need to wait until ski and snowboard season to start training. The above-mentioned preseason exercises will improve your ski and snowboard performance as well as help you mitigate injuries.
Working out for ski season is only part of preparation. There is a ski store in Newark, DE that can help you with equipment.
Here, you can take advantage of the ski equipment clearance to get the best deals on ski and snowboard accessories.
Come check out The Ski Bum for all your skiing needs!
