zig
0

Notifications

  • You're all caught up!

Exercises to Get in Shape for Skiing

by
author image Patrick Dale
Patrick Dale is an experienced writer who has written for a plethora of international publications. A lecturer and trainer of trainers, he is a contributor to "Ultra-FIT" magazine and has been involved in fitness for more than 22 years. He authored the books "Military Fitness", "Live Long, Live Strong" and "No Gym? No Problem!" and served in the Royal Marines for five years.
Exercises to Get in Shape for Skiing
Performing exercises such as squats and lunges helps you prepare for the ski season. Photo Credit skiers image by matko from <a href='http://www.fotolia.com'>Fotolia.com</a>

Getting in shape can help you get the most from your skiing. You can develop strong legs, enhanced balance, improved fitness and better coordination by performing a preskiing exercise routine two or three times a week. Being in shape for skiing means you will be able to ski longer and harder with a reduced likelihood of injury caused by weakness or fatigue. Include these exercises in your routine to help get in shape for skiing.

Squats

Squats are considered by most strength and conditioning coaches as one of the best lower body exercises you can perform. Squats strengthen and condition your legs for the demands of skiing. Performed with dumbbells in your hands, a barbell across your shoulders or just using your body weight, squats target the important quadriceps and hamstring muscles, which control your knee joint and your glutes, or butt muscles. Squats should be the cornerstone of your skiing workout.

Lunges

Lunges are similar to squats in that they strengthen your legs and prepare you for the rigors of skiing. Lunges, however, also add an element of balance, which is important in skiing. Take a large step forward and then bend your legs until your rear knee lightly touches the floor. Push back up to return to the starting position and repeat the movement leading with your opposite leg. You can make lunges more challenging by holding weights in your hands or resting a barbell across your shoulders.

Stork Press

The stork press develops your shoulders and arms as well as your balance--all important in skiing. Hold a dumbbell in your left hand and raise it to shoulder level. Stand on your right leg. Keep your eyes fixed on a immovable object to help you maintain an upright position. Inhale and press the dumbbell overhead to arm's length. Slowly lower the dumbbell back to shoulder level and continue for the desired number of repetitions. When you have finished your set, rest a moment and then swap arms and legs.

Three Point Plank

A strong core--your abdominal and lower back muscles--will help support your spine while you ski. This is especially important when skiing over moguls or in deep snow. Bend down and place your hands on the floor and then walk your feet back until you are in a push-up position. Keeping your abs tight, lift your left foot 6 inches off the floor and hold for 10 seconds. Replace your foot on the floor and then lift your right foot for 10 seconds. Put your foot down and lift your left hand for 10 seconds before finally placing your left hand back on the floor and raising your right hand. Increase the duration of the holds as you become stronger, and ensure you breathe throughout the exercise.

Lateral Jumps

Skiing involves a lot of side-to-side movement, and lateral jumps develop your inner, outer, front and rear thighs. Stand with your feet together and your arms by your sides, bend your elbows to 90 degrees and bend your knees slightly. Jump 12 inches to your left. On landing immediately jump back to the right--focus on speed of movement and minimal ground contact time. Make this exercise more challenging by jumping over a low agility hurdle or similar obstacle.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.