Ankle and leg exercises for skiing will help stabilize your ankles, building muscle mass as well as improving range of motion. Because of the high impact nature of the sport, ankle and leg exercises will help reduce your chances of getting injured on the slopes, as well as prepare you for hours of impact on your lower extremities
Jump To Box
A jump-to-box exercise will help you strengthen your ankle muscles, as well as improve your quickness and speed. Place a step or box directly in front of you. While bending at the knees, jump off of both feet and onto the box. Step down off the box and repeat this jumping motion. As you improve, increase the speed with which you jump on and off of the box. For an increase in difficulty, perform the exercise while wearing ankle weights.
Squats
Squats will help improve your range of motion in your ankles, as well as strengthen your core muscles. Stand with your back flush on a wall and your knees slightly bent. With your arms at your sides, bend at the knees, lowering your body until your upper thighs are parallel to the ground. From here, slowly raise your self up until you are standing again. Repeat this motion 10 times or until you are fatigued.
Side Jumps
This ankle exercise will strengthen your legs, as well as boost your cardiovascular health. Stand up straight with your knees bent and arms at your sides. From here, jump to your left side, keeping your legs close together as you do so. As soon as you land, jump back to your right side in the same motion as you just did. Hop between these two positions as quickly as you can or until you are fatigued.
Toe Crunches
This ankle exercise will help you strengthen your toes, as well as your ankle muscles. Sit down in a chair with your right foot flat on the floor. Place a towel under your foot, making sure the bottom of your foot is flush on the towel. Crunch your toes on the towel, making sure you have a good grip before pulling your ankle toward your body. Return the towel to its original position before relaxing. Repeat with both legs until fatigued.
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