The cooler weather has well and truly reached us here in Sydney, winter is on its way! If you haven’t already done so, it’s not too late to start some pre-season training for skiing or snowboarding. Check out our previous blog for some tips on how to get started.
By now, you will be beginning to develop some cardiovascular fitness and some leg strength with your wall sits, squats and lunges. Today, we will progress these exercises and add a few new ones.
Core stability – Having good core muscle strength will enhance your ability to ski well. All exercises should be done with the core muscles switched on.
Lie on your back and try gently drawing your lower tummy muscles in towards your spine as you breathe out. Hold for 5 breaths while breathing normally and repeat 10 times.
Side-lying clams – This exercise is specifically to strengthen the Gluteus Medius muscle (an important hip stabiliser). This will help with your endurance so you can hold a crouched position for lengths of time when you’re speeding down those slopes!
Lie on your side, keep your heels together and ensure your hip does not rock backwards as you lift the top knee up. Do 10-15 reps (or until it burns!) and repeat on both sides. Progress by starting with the feet raised off the ground about 30cm.
Planks – This is a great abdominal exercise. Start on your toes and elbows, keeping your neck relaxed. Your body should remain straight. Hold this position for 30 seconds, rest and repeat 3 times. If this is too difficult, keep your knees on the floor.
Squats – Progress your squats by lowering further or performing them on an uneven surface (such as a Bosu ball at the gym). Start doing single leg squats, 2 sets of 15 on each leg.
Lunges – Progress lunges by adding a small bounce at the bottom of each lunge trying to maintain balance and control at all times.
Balance/Proprioception – Stand on one leg and throw a ball to a partner, bounce a ball against a wall, or try a basketball dribble.
Good luck with these exercises! If you have any specific concerns or issues, it may be worth booking in for a pre-ski season assessment. Feel free to post a comment too!