If you’re planning a ski break try to build up your strength, stamina and flexibility from at least 4 weeks before you go. Here are some basic exercises you can do in your own home.
Make sure you warm up with some light cardio exercise, and cool down with stretches at the end of each session. Keep your mind on your core stability by engaging your abs when carrying out these exercises.
- 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
Ski Jumps
Stand with feet together. Bend the knees and jump to the left as far as you can – think distance rather than height. Land with soft knees and immediately jump laterally to the right. Repeat. Take-off and landing should be on both feet together.
Lunges
Prop right shin on a step behind you and bend left 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. You may add dumbbells as you progress.
Hamstring Strengthening
This can be done with heels firmly under a large heavy object, such as a sofa or bed. Place soft cushion under knees, heels locked. Lean slightly forward to a count of 5 and return, repeat 10 times. The hamstrings are important to help stabilise the knee joint.
| Back Extension Lie facedown with a cushion under your hips and lower torso. Your heels should be under a large heavy object such as sofa or bed. With your hands behind your head, lift chest off the floor, bringing your shoulders up until your body is in a straight line. Lower & repeat. Squat Jumps Trunk Rotation Lie down straight, face up and with feet together. Begin with right leg bent, left leg straight and approximately 12 inches above floor at the foot. Hands loosely touching ears, reach for right knee with left elbow and be sure to exhale at the same time. Try not to pull your head and neck forward. Repeat for opposite leg and elbow. Be sure to breathe steadily, exhaling with each cross-over. You may still get a few aches during your skiing holiday, so why not book a massage with a highly trained physiotherapist or soothe your aches away in the chalet hot tub? |