Pre-Season Ski Conditioning 2011 – It’s not too late to start! › Events

Pin It

Pre-Season Ski Conditioning 2011 – It’s not too late to start!

Winter snow sports can present an interesting challenge for your body; it uses your muscles and joints in a unique way that is different from any other activity throughout the rest of the year, which can make for a rough transition into each ski season. Spending a little bit of time now preparing your body for the upcoming season can help save you a lot of pain and suffering later. Pre-season conditioning will improve your performance while decreasing risk of injury during the ski season. Start with 2 sets of 15-20 repetitions, 2-3 days per week. Begin with the basic version, and progress to the advanced version when you’re ready for more of a challenge. Try the exercises below for a start – they are specifically designed to target some of the major muscle groups used when skiing that may not get as much attention throughout the rest of the year. It is normal to have some muscle soreness lasting 2-3 days when you first start up.

If you have any pain with any of these exercises, or are interested in a more comprehensive personalized training plan, call to make an appointment with a Therapeutic Associates physical therapist in your area.

Alpine Ski Specific Exercises

Lunges – Basic
Big step out, both knees bend 90 degrees as the hips drop straight down, don’t let front knee move in forward of ankle, return to standing

Lunges – Advanced
Doing the same motion as the basic lunge, add an explosive element to it, getting a few inches of lift off.

Plank Pose – Front & Side
Front: facing down on both forearms and toes, stay straight and stable through trunk/hips
Side: on outside of bottom foot (with feet stacked) and bottom forearm, stay straight through trunk

Plank Pose – Advanced
In either front facing or side facing plank pose, try lifting a leg and holding for 5-10 seconds.

Single Leg Bridges – Basic
Lying with your back on the floor with knees bent, use one leg to raise hips up into bridge position

Single Leg Bridges – Advanced
With shoulders balancing on an exercise ball, body in table top position on one leg, drop hips down.

Lateral Lunges
Take large step out to the side and bend the knee as the hips sit back, arms forward to counterbalance, trailing leg stays straight

Nordic Ski Specific Exercises:

Bench Dips – Basic
Keep your arms narrow, and your back as close as possible to the edge of the bench, legs straight with heels on floor.

Bench Dips – Advanced
Perform same activity as basic, but prop your heels up on an exercise ball to add instability.

High Step-Up – Basic
Use a high step, large box, park bench, or other high stable surface; step up, bring the opposite arm and leg up as if in running stride.

Bench Dips – Advanced
Use a high step, large box, park bench, or other high stable surface, and step up, but make it explosive, getting a few inches of lift-off from the step

Side Steps
Use an elastic band around your ankles, facing sideways, always maintain tension on band, take lateral steps

Monster Walks
Use an elastic band around your ankles, facing forward, take diagonal steps (as if skate skiing)

Plank Pose – Advanced
In either front facing or side facing plank pose, try lifting a leg and holding for 5-10 seconds.

Single Leg Bridges – Basic
Lying with your back on the floor with knees bent, use one leg to raise hips up into bridge position

Single Leg Bridges – Advanced
With shoulders balancing on an exercise ball, body in table top position on one leg, drop hips down.

Single Leg Squats – Basic
Stand on one leg, sit hips back (as if sitting back in a chair), keeping the bent knee in line over the ankle.

Single Leg Squats – Advanced
Try it on an unstable surface (for safety, be near something you can hold on to for balance).

Jessica Smith-Blockley PT, DPT is a physical therapist at Therapeutic Associates Downtown Portland. She is a Board Certified Orthopaedic Clinic Specialist, Certified Manual Physical Therapist, and Certified Strength & Conditioning Specialist. She has been involved in competitive cross country skiing for many years; she was a member of the Dartmouth College Ski Team, and has coached youth development ski programs in Oregon and Idaho over the past 9 years.