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Sport Specific >
Skiing > Skiing Preparation
Ski Season Preparation (FAQ)
Q: With the weather getting cooler, my mind is shifting from climbing the mountains
to sliding down them! Do you have any suggestions for ski training?
A: The emphasis for downhill skiing should be on leg and core strength, so your particular
focus should be on exercises performed with legs close together, such as
squats, lateral hops, hops forward at 45 degrees, jumps, wall sits or
slides, and the like. I recommend that people start with a base of 4
weeks of cardiovascular endurance (to provide you with the leg endurance
you need for a day of skiing; most people who do a summer activity like
running or hiking will already have this base) and then move into
strength training more specific to your sport. We discussed
several moves in last month's newsletter that are especially pertinent
-- visit Ski Preparation to view sliding
paused wall squats, 1 1/4 squats, side lunges, and walking lunges.
Wall Slide
Another move we like that challenges one leg at a time is the following variation on the wall slide,
pictured left. Lean against a wall with feet about 18-24 inches in front of you and slide down until thighs are parallel to
the floor, shins perpendicular. You might find that it helps to position your working leg toward the middle of your body to
increase balance. Lift one leg and press back up. Variation two: lower with one leg and lift back up with two.
Variation three: hold in position pictured, and alternately lift
one leg and then the other as you hold steady for as long as you can. All work the quads.
If your sport of preference is telemark, cross country, or rondonee
skiing, your strength exercises will be of the single-limb variety for
legs, (see Ski Preparation) including walking lunges with a short stride, forward lunges or
dips, maybe even some step-ups or step downs. Check out the Body Results
ski pages for more information, or submit your current program to a trainer so we can suggest
additions/ alternatives. Happy skiing!
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