The most wonderful time of the year is here. Ski season!
However, despite our enthusiasm for the slopes, some of us are not quite ready for the rigors of the sport once the snow starts to fall.
Snow sports require a magnitude of skills and a certain level of athleticism and fitness. Balance, coordination, reaction time, strength, muscular and cardiovascular endurance and having an adventurous mindset are all necessary to make the most out of your favorite snow sport.
Skiing and snowboarding are very leg and core dominant sports, so killer quad, hamstring, glute, abductor/adductor and core work are a great way to prep for the slopes. A combination of strength, power and endurance training will also help you take on different types of mountains.
The following exercises can be performed weighted or unweighted. They also utilize the same muscles you will be using when you hit the mountain.
Lunge Complex: Perform 3 sets of 15 on each leg (5 each way).
Band Walks: Perform 3 sets of 10 steps each way.
Swiss Ball Tri-Fecta: Perform 3 sets of 15 reps (5 each way, each set). Start and return to the bottom position with buttocks on the floor.
Depth Jumps: Perform 5 sets of 3 to 5 reps.
Lateral Walking Push-Up: Perform 3 sets of 10 reps (5 times each way per set).
Lateral Box Blasts: Perform 3 sets of 10 reps (5 times each way).
And once you hit the slopes, don’t forget to warm up (and no, warming your belly at the snow resort tavern doesn’t cut it!). Warming up and being ready to ski or ride will help keep you warm and also make the most out of your day by preparing you for your favorite run.
Before performing any exercise consult your physician for clearance. Stop exercising immediately if you feel lightheaded, dizzy or have chest pains.
Find your strength at Carilion Wellness!