If you have a passion for skiing you spend money on quality skis, boots, poles and goggles. You also spend time and money planning the perfect ski getway. With all of this preparation, do you also take the time to prepare your body for the demands of a day spent on the slopes?
Here are some practical tips to increase balance, strength and muscular endurance. Specific exercises are provided with the goal of improving performance on skis.
Single Leg Drop and Stick -
• Find single leg standing balance.
• Quickly drop into a squat position (depth with which they are comfortable) and then maintain balance in that position for five seconds.
• Keep one foot off the floor throughout the entire set.
The Skier Crunch
• Start extended with your body straight, toes on the ball, hands straight below your chest.
• Maintaining perfect abdominal squeeze, roll the ball up under your hips, so you’re balancing on the top of your toes. Hold for two seconds and extend. Maintain that squeeze!
• Work up to two sets of 15 with perfect form, and then try it with only one leg.
Single Leg Ball Squat -
• Keep proper alignment through the hip, knee and ankle.
• Reach back with buttocks as you descend into a comfortable squat.
• Gradually try to squat lower.
• Complete two to four sets of 4-8 reps for muscular strength or 10 to 15 reps for muscular endurance.
• A beginner can start with both feet on the floor
• Advanced Progression 1: Keep tension on the quadriceps, gluteals and hamstrings by working in the lower range of the movement. Rather than returning to a full standing position, only extend the knee to 30 degrees
Eva Rosvold is the owner of Fundamental Fitness a personal training and coaching company in Frederick, MD. Check out the website for more information at www.fundamentalfitness.biz.