Gabrielle Rini, CPT, Livingston HealthCare and PSIA Level 1 Ski Instructor
Winter is just around the corner and with it comes one of our favorite winter sports, skiing! Like most seasonal activities, getting back into skiing can take some time. We start to use muscles and engage in movements we have been resting during our beautiful summer season. This is why preparing your body to jump back in while also avoiding injury is so important. As with any exercise, stop if you feel pain beyond normal muscle soreness. If you have any existing injuries, check with your physician before trying these exercises.
Here is a simple workout routine you can do at home to help prepare for your winter activities:
- Lunge With Twist: Sets: 2-4 | Reps: 20 (10 per side)
Start by standing tall with feet shoulder-width apart. Step forward with one foot so the front knee is at 90 degrees. While in this position, twist your upper body towards the front leg. Return your upper body back forward. Stepping back with your front leg, return your foot to the starting position. Repeat with the opposite leg.
To advance the movement, add a weight to hold close to your chest.
- Lateral Bounds: Sets: 2-4 | Reps: 20 (10 per side)
Start by standing tall with feet shoulder-width apart. Bending one knee, pushing off that leg sideways, landing on the opposite foot with a slight bend in the knee. With the leg you have just landed on, explosively bound the other direction, landing back on the first foot with a slight bend in the knee. Repeat in a smooth, controlled rhythm, landing softly each time.
Pause to regain stability if needed.
- Eccentric (Slow-Lowering) Squats: Sets: 2-4 | Reps: 10
Start by standing tall with feet about shoulder-width apart. Slowly and with control, sit back by bending at the knees and hips while keeping your gaze up. The lowering phase should take 3-4 seconds. Once you reach the bottom, stand back up at a normal pace. The rising phase should take about 1 second.
To advance the movement, add a resistance band slightly above the knees.
- Single Leg Romanian Deadlifts: Sets: 2-4 | Reps: 20 (10 per side)
Start by standing tall with feet shoulder-width apart and hands on your hips or lightly holding a chair for support. Keeping one foot planted with a slight bend in the knee, hinge at your hips, allowing the opposite foot to extend back behind you, until parallel to the floor. Make sure to keep your leg and spine in a straight line with each other. Return to the starting position by activating your glutes and hamstrings to stand back up and return your leg back down. Complete all reps on one leg before switching sides.
To advance the movement, hold a counterweight in your hand on the same side as your raised leg.
- Marching Glute Bridges: Sets: 2-4 | Reps: 20 (10 per side)
Start by lying on your back with your feet planted shoulder-width apart on the floor and knees in the air. Using your glutes, push your hips up to a bridge position. Using your core for stability, lift one knee in towards your chest. Return the leg back to the bridge position. Repeat on the opposite side.
To advance this movement, add a resistance band above your knees.
Whether your goal is carving groomers, chasing powder, or simply keeping up with family and friends, investing in preseason conditioning can help you prevent injury and ski stronger, all winter long.