Ski season is right around the corner and getting in shape for it before you hit the slopes can mean the difference between having a fun season or injuring yourself and having to sit it out. Here are some tips for skiers to get in shape now before the snow hits the slopes.
First, work on flexibility
Exercises that work on stretching your muscles, such as yoga. You want to focus on hip, hamstrings and trunk flexibility. Also try exercises like one legged dips with eyes open and eyes closed. Jumping rope is another good one, as well as stair hops.
Balance and coordination are very important
Some of the above exercises are great for working on balance and coordination, but if you need more of a challenge, try this: Do the one legged dips while standing on a semi-circle foam tube. Other training that can be done as a fun activity is inline skating, gymnastics, trail running or rock climbing. More fun? Take the kids for some trampoline training!
Don’t forget strength training!
You will need to focus on legs and upper body. Think high crunches, low crunches, squats, leg presses, calf raises, ab and adduction exercises. Don’t forget your arms too. Lats, triceps, and upper back need strength as well. For legs, hamstrings, and quads need attention. Try lateral hops, resistant running drills and quick sprints. Obstacle courses are great for working on all of these groups.
Lastly think speed and lateral movement agility
For the latter, try putting a pillow on the floor and hop sideways from foot to foot over the pillow while balancing the upper body. For speed in general, as well as endurance, aerobic exercise, 40 to 60 minutes daily will go a long way to helping. Think beyond aerobic classes and add in some fun, such as swimming, biking, running, hiking, team sports and anything that gets your heart rate up.
Keep it up and you’ll be ready to strap on your skis and head down the mountain!
If you need a little “tune up” before you get started for ski season, give us a call today or contact us for a free pain evaluation!
