These exercises are designed to help strengthen the muscles used in skiing - legs, abs, back and arms. It also challenges your balance, core strength and stability--all things that are challenged in skiing. Do this workout 2-3 nonconsecutive days a week or add some of the exercises to your usual workouts.
Various weighted dumbbells, an exercise ball, BOSU or step, a medicine ball and resistance band.
How To Do the Ski Preparation Workout
- Warm up with light cardio
- Keep the rest very short between exercises
- End with a light cool down and stretch
- Beginners: Perform one set of each exercise for 15-30 seconds
- Intermediate/Advanced: Do each exercise for 1 (or more) minutes and repeat 1-3 times
1 Squat with Front Sweep
Stand with feet hip-width apart and hold a med ball or dumbbell. Squat as low as you can (knees behind toes and abs contracted) and touch the ball to the floor. Press through the heels to press back up while sweeping the weight up and overhead. Keep the movement controlled and try not to use momentum.
2 Pushups/Side Planks
In pushup position (on knees or toes), perform one pushup. As you come up, shift weight to your left arm, twist to the side while bringing the right arm up towards the ceiling in a side plank. Lower the arm back to the floor for another pushup and then twist to the other side.
3 Lunge On The Ball
Prop your right shin on a ball (or step) behind you and bent front knee, slowly lowering into a lunge. Squeeze through the heels to raise back up, making sure knee is behind toe and torso is straight, abs in. Adjust the ball as needed to keep your knee behind your toe. Add dumbbells for more intensity, but these are optional. If you don't have a ball or step, you can perform these without one.
4 Deadlifts with Row
Stand with feet hip-width apart holding weights in front of thighs. Keeping abs in and back straight, tip from the hips and lower the weight down (skimming the legs) as low as your flexibility allows. Squeeze to come up and then lower back down until torso is parallel to the floor, turn the hands so that they're parallel and pull the weights up in a row. Repeat, alternating deadlifts and rows for all reps.
5 Side to Side Lunge
Stand with feet wide, toes out slightly, holding a weight at chest level. Lunge to the right, bending the right knee (keeping that knee behind the toe) and touching the weight to the floor while keeping the abs engaged, torso straight. Press back to start and lunge to the left, touching the ball to the floor. Take your time and try not to use momentum.Back.