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Snow Sports Strength Training
What is involved in the training for Snow Sports?
Snow travel requires the large core and leg muscles to work in coordination with the muscles of the shoulders, upper back, and arms for extended duration in cold conditions. Listed below are links to conditioning exercises specific to each snow sport. All snow sports benefit from exercises that target the gluteals and hamstrings, upper back muscles, and core.
Strength Exercises applicable for all Snow Sports
Focal Points for Each Sport
Snowshoeing: Focus on the hip flexors (psoas), outer hip muscles (abductors) and calves. Additional targeted exercises include the following:
Targeting the Gluteus Medius: Straight Leg Raise to work the hip abductors
Angled Walking for Calves and Ankles look for steep grassy hills or several flights of stairs and practice doing the same wide steps and traverses you will need to make with snowshoes
1-Leg Calf Raises to build endurance in the calves and ankles
Cross-Country Skiing: For the diagonal technique develop core stability, complete range of motion in the shoulders and legs, and strength endurance in the gluteals, hamstrings, triceps, and deltoids. The skating technique requires abductor and gluteal endurance in conjunction with flexible adductors and hip flexors.
1-Leg Bulgarian Squat for balance, gluteus maximus and quadriceps
Forward Barbell Rollout for core integrity
Side Lunge with Dumbbells for abductor and adductor strength endurance
Telemark Skiing: Prepare the quadriceps for the free-heel downhill turn by shortening the stride of any dumbbell lunges so that you touch the back knee to the forward heel when lunging.
Alpine Skiing: Enhance lower body and core strength training with plyometric training for several weeks leading up to any serious ski trip.
Advanced Skiing Exercises includes Lateral Hops and Squat Thrusts
Preparing for Ski Season includes wall squats and 1 ¼ squats
Preparation for Winter Sports
Assess Your Winter Training Program
Jump-Start your Ski season with Circuit Training
Randonee Skiing: To handle steep terrain and remote backcountry, build strength endurance in the shoulders, core, and upper back along with strong core and lower body muscles similar to the alpine skier. Add lower-body plyometric exercises following a solid month of base training with traditional strength training.
Feet Elevated Oblique Twist
Standing Shoulder Presses