Skiing is a vigorous sport that requires a lot of endurance, and also the involvement of muscles we don't use that often. It also requires good balance and posture. To make the most of your ski holiday and minimise the chance of injury during your runs down the slopes, here are some good tips and exercises to prepare yourself in the weeks leading up to your holiday:
Basically, you need to work on strengthening your musculature, improving endurance and building good posture.
Pay attention and train the muscles that will be engaged during the ride. They should be strong enough to hold the required body position during the ride, and also be supple enough to give you good freedom of movement and balance.
Some of the most important muscles to pay attention to are the hamstrings (or front of the thigh).
Good exercises to include are getting on and off a higher block or bench.
Squats are also a good option for thigh muscle training.
Remember to work slowly and until you feel that your muscles are tired. Then take two rest days so your legs can recover between workouts. Gradually add weights to increase the workload, an option is to add a backpack with weights on the back.
The lateral muscles of the hip joint, particularly the gluteal muscles, are important to strengthen because they are rarely used in everyday exertion but are extremely active during skiing.
Try lying on your side with your hips and knees bent. Keep your ankles together and raise your top knee, then lower it again. Your hips and pelvis should not rock back as you open your knees, and you should feel the muscles working in your upper buttocks. Repeat this 30 times on each side. You can also aggravate the exercise by placing an elastic band on the hips( near the knee).
Once you've built up strength, it's time to practice pushing yourself while maintaining good body posture.
Stand upright with feet shoulder-width apart, arms slightly bent at the elbows, as if holding a cane. Lift one leg (bent at the knee) high and then step to the side, combining it with a squat. Repeat for the other leg. In the beginning, take smaller steps to the side gradually increasing their length.
The transition from squat to jump is also a suitable exercise.
Start with your feet shoulder-width apart. Squat down so your hips are parallel to the floor, then jump high in the air. Try to do several at a time with a short rest to catch your breath between each set.
Attacks are great not only for strength but also for balance. Start by standing with your feet together side by side. Step one foot forward and bend down so that your front foot forms a right angle. Your back foot should almost touch the floor. Try to do 20 repetitions four times with a short rest between each set.
The stronger your abdominals are, the better your leg muscles will work and the more you train, the better your endurance will be. Try the exercises shown above, and also incorporate some of your own and train until you get tired.
Gradually increase the sets and repetitions of the exercises to improve muscular endurance.
It's a good idea to include some kind of aerobic exercise, treadmill running, exercise bike, swimming, so you can also train your cardiovascular system.
Balance and good posture are important for skiing to minimise strain, reduce effort and improve technique. Incorporate proprioception and balance exercises.
Proprioception is the ability of our joints and limbs to know where we are in space. Closing your eyes when performing simple tasks can help. For example, stand on one foot when brushing your teeth.
Or just include single leg balance exercises with eyes open and closed, walking in a straight line (eyes open, eyes closed), walking sideways, with legs intertwined, etc.
