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Skiing - Get In Shape For The Season
By Harwood E Woodpecker
Get yourself in shape for this coming skiing season by doing these few simple exercises twice a week;
Dumb Bell Squats.
Works Glutes and quads.
Good for Strength and stamina in your upper legs to stay in a crouching position on the slope.
1 Stand with a pair of dumb-bells in your hands, your arms at your sides, and your feet shoulder-width apart. Using dumb-bells instead of a bar may require a stronger grip but they'll help keep you balanced.
2 Keeping your back straight and eyes forward, slowly squat down until your thighs are parallel to the floor. Straighten your knees to rise back up to the start position. Perform 3 sets of 20 repetitions.
Pivoting Calf Raises.
Works Calves
Good for Building up your ankles, helping to keep them injury-free.
1 Stand with the ball of your right foot on the edge of a step. Tuck your left foot behind your right knee, so all your weight is on your right foot. Bend your ankle to drop your heel, making sure it doesn't touch the ground.
2 Raise yourself up pushing on the ball of your foot. Holding your right foot in the same place, pivot your heel 30 degrees left, perform an up-down move, then repeat to the right. This is one rep. Do 4 sets of 15 reps on each leg.
Pull-ups
Works Back, biceps and shoulders
Good for Upper-body strength, meaning you can absorb the impact when you fall.
1 Grab the pull-up bar with an overhand grip that's shoulder-width apart. Hang with your elbows extended.
2 Pull up until your chin crosses the bar. Pause then slowly return down, without swaying. Do 3 sets of 8 reps.
Prone skydiver.
Works Lower back and core.
Good for Giving you a strong and flexible back that will help you in the turns and twists.
1 Lie on your stomach with your hands behind your head, fingers interlaced. Make sure your feet are on the floor and stay there throughout the move.
2 Slowly raise your chest as high as you find comfortable. Hold this position for 15 seconds, then lower your chest and head. Perform 3 sets
Dips
Works Chest and triceps
Good for Upper-body strength, which will transfer into improved balance on the slopes.
1 Grab the parallel bars of a dip station and lift yourself up so that your weight is resting on your hands, and your arms are straight but not locked. Bend knees and cross your ankles behind you. Keep elbows close to your sides
2 Slowly lower yourself for a count of 4 until your upper arms are parallel to the floor. Lean forward to target your chest. Press yourself back up, keeping your elbows unlocked at the top of the move. Do 3 sets of 18 reps.
Figure Of Four Double Crunch
Works Abs and obliques
Good for Improving balance and building strength so you can keep pulling yourself up off the ice.
1 Lie flat on your back with your knees bent and your feet flat on the floor. Place your hands lightly behind your ears. Rest your right ankle on your left knee and raise your left foot a couple of inches off the floor. This is the starting position.
2 Slowly curl your head and torso forward while bringing your left knee towards you. Pause, lower yourself and repeat for a set. Switch positions so your left ankle is on your right knee and repeat the move for another set. Perform 3 sets of 20.
Hopefully these exercises should keep you injury free this ski-ing season and help you improve your technique.
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