Skiing Exercises

If you like winter sports, skiing exercises should come as no surprise pre-season! Tone and strengthen those muscles that you will be using to help prevent injuries that are too common on the slope.



Weight Training Exercise - Lower Body
 

Seated leg extension machine Quads.

Keeping your back firmly into machine, place your feet under the foot pad, about shoulder width apart, just above your ankle level.

As you develop your leg strength, aim to work for 3 sets of 10 - 12 reps, followed by 1 - 2 sets of 50% weight, using 1 leg for 4 - 8 reps.

Calf machine. Most modern gyms will have a calf machine, if not that use either a Smith Machine or Barbell across your shoulders.

Stand straight with the balls of your feet on the platform, with the shoulder weight cushions comfortably placed on your shoulders, - avoid being bent up, or straining to reach the supports.

Lift and lower slowly for 2 - 3 sets of 10 - 12 reps working for a full range.

Cable adductor and abductor pulls, Inner / Outer Thighs. Aim for 2 sets 0f 10 - 12 reps with a suitable weight. Work one leg, then simply turn around to face the other way, in order to work the abductors.

Repeat on the other leg. Count the number of reps that you can do, in order to gauge the difference if any in strength in each leg.

Leg Press Quadriceps. There are a number of foot positions you can use to work the different muscles of your quadriceps, you can have your feet close together - wide or shoulder width apart.

Work for 3 sets of 10-12 reps, for first set work with your feet close, then normal and finally wide, with toes pointing outwards.

Hamstring Curl Machine. Use a suitable weight and perform smooth reps. Avoid pushing yourself on this exercise, as most people's hamstrings will tend to be tight, and can easily be damaged.

Aim for 2 - 3 sets of 10 - 12 reps, using a light weight for your first set.

Gluts / Hip Flexor Cable Pull

Connect a foot strap around a leg, just above the ankle joint, and attach this to a low cable pulley.

Aim to keep your legs and back straight throughout the exercise, to help isolate the gluts, holding a secure object for balance.

Work for 2 sets of 10 - 12 reps, on each leg - facing forward (gluts) and rearward (hip flexors).

Complete Lower Body

A combination of either front or rear lunges can be performed using a Smith Machine, however always make sure that you perform with a lightweight, enabling your leg muscles to get use to the movement prior to increasing the weight.

Aim for 2 sets of 10 - 15 reps each leg, using a light weight, however aim for a full range of movement.

Adductor Machine. Aim to keep your legs and back in contact with the machine at all times. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners.

It may be useful to warm up your muscles with a lightweight prior to your training weight.

Aim for 2 sets 0f 10 - 12 reps with a suitable weight.

Aim to do these exercise's twice a week, with at least 2 days rest between sessions. The main muscles used during skiing are those of your quadriceps (thighs), however a total body workout needs to be done, as all of your muscles will be used, and as soon as one of them becomes tired, your skiing ability will suffer which is when you have accidents.

The use of a Swiss Ball will certainly improve your core strength, whilst aiding your stabilty and balance on the slopes, there are over 200 different abdominal exercises and specific training programs for all levels on the Swiss Ball within our members area.

As well as strength work, you will need to look at CV fitness to help give you stamina on the slopes - check our following pages for circuits ideas :

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