If you’re a skier, chances are you’re also a biker, a hiker, a runner — someone who stays in good shape year ‘round. Still, it never hurts to focus on getting in shape for ski season, especially if you’re traveling for a ski vacation. You want to be in the best shape possible so that you don’t miss a day.
I worked with Bryan Whitesides of SOAR Physical Therapy to develop this 15-minute workout that will help you prepare for any type of snowsport whether you are an alpine or telemark skier or a snowboarder.
Do this faithfully, or mix it up with your regular workout. Try to work out 3-5 times per week. Do that, and you’ll get your season off to a stronger start with more endurance and happier muscles.
1. Abdominal Leg Reaches/Rotation. Lie on your back. Pull your knees up, keep your back flat on the ground, and reach your legs outward at about a 45-degree angle. Tighten your tummy as you reach. Stop when you can no longer keep your back flat. Pull your legs back in and repeat 10 times.
Next, with your legs pulled in, put your arms out to your sides. Keeping your knees together and your back flat on the floor, rotate side-to-side, 10 times. To make it more challenging, extend your legs further away from you. Again, tighten your tummy to keep your back flat.
2. Bridging. Lie on your back with your feet on the exercise ball. Raise your body off the floor into a plank position with your feet on the ball. With your arms extended out to the sides, slowly raise one leg at a time while keeping your body in a straight line. You may need to shift your weight on the ball to maintain balance. Repeat 10 to 30 times per leg.
3. Single Leg Squats. Stand on the resistance band with one foot. With your knee over your foot and your arms holding the band handles, flex into a squat. Repeat 10-30 times per leg.
4. Side Hops. Attach the band to a chair or table leg (slide strap through handle). Holding the other handle, pull the band behind your back and hold it at your waist. Move away from the anchor until you feel resistance. Pulling against the band, hop on your inside leg. Switch so that the opposite leg is the inside leg and repeat 10-30 times per leg.
5. Bent Row. Keep the resistance band anchored. Holding the handles, flex your knees into a skiing position. Pull back on the handles, rowing. Keep your back straight. For an extra challenge, row while standing on one leg. Repeat 10-30 times.