Developing leg strength and flexibility before your skiing adventure makes for an enjoyable and injury-free experience. Skiing requires lower body strength to maneuver your body on the slopes. Getting your legs prepared to take on the snowy hills starts with using a variety of leg exercises and stretches to strengthen muscles and protect your joints. Speak with your doctor or physical therapist if you have any pre-existing lower body injuries before beginning a ski training program.
Step 1
Perform wall sits to develop lower body strength. Wall sits are isometric exercises that force your lower body to resist the force of your own body weight. Execute the wall sit by placing your back to a wall and lowering your body to a 90-degree knee bend, and attempt to hold the position for one minute. Repeat for three to four sets and gradually increase your hold time each set.
Step 2
Do single-leg squats. This exercise develops body control and individual leg strength. Perform the single-leg squat by using both of your ski poles for balance while standing on one foot. Then lower your body until your standing leg reaches a 90-degree knee bend. Push with your leg to return to the starting position. Begin with three sets of 10 repetitions per leg.
Step 3
Use ski jumps to strengthen your leg muscles and joints. Skiing places impact on the knee joints. The ski jump exercise mimics this impact and strengthens muscles to bare the load during skiing. Perform this exercise by standing with your feet together. Next, bend your knees and jump from side to side. Avoid locking your knees during the exercise to reduce the risk of knee injury. Do 10 repetitions for each side.
Step 4
Add an ankle flexibility exercise to your training regimen. Flexible ankles help to reduce the risk of knee injury during skiing. Perform the ankle flex and drop test to stretch your calf muscles. Begin by standing against a wall with your heels, back and shoulders touching the wall. Slowly drop your body while keeping your heels on the ground and back touching the wall. Stop the movement when your heels lift off the ground, and repeat.
Tips and Warnings
- Take at least one day off in between your leg workouts to allow for muscular recovery.
- Speak with your doctor before skiing to ensure your knee joints are strong enough for activity.
Things You'll Need
- Wall
- Athletic shoes
- Ski poles
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