3 strength Exercises for Skiers
Ski Season is right around the corner and I personally have my first trip booked for the second week in December. (not in the northeast, for obvious reasons) I am also super excited because Chris and I know live closer to ski mountains. Now they aren't HUGE mountains but, they are mountains nonetheless.
Our goal for this year is to get outdoor this winter as much as possible: at resorts, on our property, in the backcountry, on cross country skis, you name it. One thing I have learned while embracing seasonal living is you have to take advantage of what you got. Last year, that look liked snowmen in the backyard and rolling in the snow in my bathing suit (yes, I am that crazy). This year I am hoping for plenty of time in the winter woods.(we even scoped out some trails on our property)
Also,I've been skiing since I Was 2.5 years old but I have never lived in an area where skiing was super accessible. For that, I am endlessly grateful for our new home and once more, SO EXCITED. To be able to ski as often as I would like and can fit into a work schedule, is a blessing and honestly, one of the reasons we moved where we did.
With that said, skiing can be hard. AND I haven't skied since last year. AND AND last year I only skied half a day. Soooo, safe to say, my body isn't used to it. (and yours might not be either)
With an increase in any activity planned, it's important to train for it. The way I explain it is you wouldn't go from never running to running a marathon in a month, right? You can NOT 1expect your body to go from never skiing (or taking 6 + months off from skiing) to skiing for 5 days straight. Most people don't prep for their ski trips and therefore end up exhausted, sore or worse, injured.
I don't say this to scare you (AT ALL). I say this to empower you. If you want to have your best ski season yet, treat it like the sport it is and TRAIN for it. I recommend beginning a strength training program for skiing anywhere from 5-7 weeks before your first ski trip. That leaves AT LEAST 4 weeks to build strength (or 6) and AT LEAST one week to deload. I also recommend a mobility for skiing and fascia work for skiing. Skiing is definitely a sport that requires both length AND strength, mobility AND stability, flexibility AND power.
So where should you start?
A strength training program should target your lower body, core AND upper body for mobility, strength, flexibility and power. I also recommend adding some cardio especially if you are a backcountry skier. I aim for 3 times a week of strength training with cross training the other 3-4 days of the week.
Targeting certain movement is also helpful. For example, when you ski and snowboard, often your knees go over your toes. This is a position that not many people move into on a daily basis (unless you train it). My favorite resources for all things Knees Over toes is quiet literally Knees over toes guy on instagram. I've learned a lot and incorporate a lot of his work into my own training program.
Increase calf strength, outer hip strength and core strength is also amazing for skiers and snowboarders alike. There are a plethora of exercises out there but lets start with my favorite?
Want to know my 3 favorite strength exercises to prep for ski season?
A huge piece of my strength training program for ski season is to target the quadriceps (especially in the end range of motion IE: knees over toes), glutes and hip abductors. I love to combine power, strength and stability.
Here are my 3 favorite strength exercises to prep for ski season:
Knees over toes lunges: Come into a crescent lunge position, placing one foot in front of the other. The back leg is slightly straight and the front knee is bent. Stand up nice and tall with your rib cage over your pelvis. Slowly shift forward bending deeper into your front knee so that your knee goes over your toes. Shift as far forward as you can without lifting the front heel of the ground. Press through the front foot and return to start. Repeat for all the reps and do it on the other side.
Calf Pyramid: This is my favorite pyramid for lower leg strength. start with 15 calf raises: feets hips width distance apart, rise up onto the toes as high as you can, slowly lower down. then 15 Bent Knee calf raises, same as above but bend the knees slightly so the knees go over the toes, hold, Lift the heel as high as you can, lower back down. Lastly, 15 Butt Scratchers: place your bum on the wall and walk your heels out, keeping your legs straight, place your hands above your thighs, lift the toes towards the lower leg, lower toes, Repeat.
Lunge Pulses: all about endurance!! Place one foot in front of the other, Bend both knees so they are at 90 degree angles, hold here and take a small pulse up and down, repeat 15-20 times on each side.
If you want to watch all these exercises on instagram, check out this post.
Start incorporating these into your already existing routine as you get ready for ski season! Whether you are a resort skier, backcountry skier or cross country skier... or heck, even a snowboarder, these will help you feel more confident on the slopes.
This November of 2022 I am running my Ski Prep Program LIVE. That means not only do I join in the workouts too but I host a BONUS recovery session filled with all the things you didn't know you didn't know you needed. Think muscle recovery, deep nervous system nourishment and feel good movements that fuel your week. Want to know more about the program? Jump on my newsletter to get all the details. Enrollment opens on Monday, October 31st for this LIVE round and closes on Sunday, November 6th at 5pm EST.
Questions? Shoot me an email at contact@kerrymcginn.com