Updated: December 12, 2023
Skiing is a great way to get outside and enjoy the fresh winter air, but nothing is worse than spending that time with aching muscles. If you are planning a ski trip, you will want to make sure you are in the best shape possible for hitting the slopes to maximize your mountain time and still have some energy at the end of the day.
There are a few simple exercises you can perform to strengthen your physique before skiing; it would be best to emphasize your quads and glutes, but a strong core is also crucial. Here at Virgin Island Ski Rental, we’ve created a list of exercises to help you make the most of your ski time!
Training Schedule for Skiing
It is advisable to start these exercises for skiing six to eight weeks before you have planned your ski trip, as it is the most optimal time for you to experience improved performance. Do these exercises two to three times a week.
In addition to these core exercises, you should do a cardio workout to raise your fitness level by working your heart and lungs. Choose an enjoyable activity, such as running, biking, jumping jacks, or high-intensity interval training (HIIT). Aim for 30 minutes of cardio exercise twice a week to prepare your heart and lungs for those downhill sprints.
Training Exercises for Skiing
No matter how much you love the slopes, you are going to have a hard time enjoying them if your body isn’t up for the challenge. Here are some excellent core strengthening exercises to help get your body prepared for your skiing adventure.
Walking Lunge with Rotation Exercise
The walking lunge is an easy exercise for strengthening your lower body, specifically your quads, glutes, abdominals, and hamstrings. To do this exercise, step into your lunge and rotate your upper body to the side your lead leg is on. (Step right, rotate right.) Repeat with the other side.
Hip Roll Exercise
The hip roll workout targets the oblique muscles on the abdomen’s sides, reducing knee pain. The obliques are responsible for assisting in torso rotation and fundamental abdominal contractions. For the hip roll exercise, you will stand on one foot by raising your other foot behind you and rotating your hip up to the ceiling. Rotate your hip back to normal, return to a standing position and repeat on the other side.
Squat Reverse Lunge Exercise
This low-rep, heavyweight exercise is designed to strengthen the core and lower body. It builds your core, glutes, and hamstrings, which are essential for skiing quickly and pushing hard-out corners. To complete the squat reverse lunge, you will alternate between a squat and a reverse lunge.
Lateral Ski Jump Exercise
Lateral ski jumps are an excellent preseason exercise and good workout for ski training to enhance your acceleration. This workout requires quick, powerful jumps, and a change in direction for added difficulty. The objective is to retain superior body control while rapidly hopping side to side and up and down by strengthening your calves, hamstrings, and quads.
The chop facilitates the development of a stable core and enhances spine mobility. In addition, this workout strengthens the upper and lower body, and improves balance and posture. Anchor your resistance band, then stand sideways from where it is anchored. Pull the resistance band downward from one side to the other, starting at head height and ending at knee height.
Like the chop, this exercise is the opposite and focuses on building strength in your calves, glutes, and quads, in addition to your obliques. As mentioned, it is similar to the chop but in reverse. You will pull your anchored resistance band upward, starting around knee height and ending at head height.
Bridge with Adductor Squeeze Exercise
This hip adductor strengthening exercise is done to increase knee and hip stability. This exercise also improves the inner thigh muscles necessary to keep your skis parallel. Lying on your back with your knees bent and a foam block or medicine ball between your knees, raise your hips and squeeze your glutes so that you are squeezing the object held between your knees.
Hip Clock Exercise
There is a clear correlation between hip strength and knee control. When hip strength is inadequate, the knees tend to turn inward. This workout develops your hip muscles, including your glutes, to prevent knee problems. Standing on one foot, put your raised foot out in front of you while you squat. After you straighten up, you will move the same raised foot to the side and squat again. Finally, you will repeat again, but this time your raised foot will go to the back as you squat. Repeat for both sides.
Find The Ski and Snowboard Rentals For Colorado Mountains!
Skiing is a fantastic winter sport, but it is physically demanding. By doing these workouts prior to your ski trip, you can focus more on enjoying the beautiful scenery, and less on your sore muscles.
For the best skiing and snowboarding rentals in Colorado, Virgin Island Ski Rental is at your service. You can maximize your time on the slopes and get the best rates by booking today. Contact us for more information on skiing and ski and snowboard rental exercises.
Image Credit / Shutterstock / paul prescott