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By 23 February 2017 351 Views No comments


Ski Jump

The huge ski stations of the various European mountain ranges attract millions of skiers and snowboarders every year for the ski season. 

Even if you work out daily, skiing for four or five days can be unbelievably taxing on your muscles making us more susceptible to injury.  

Over the coming weeks it is important to attain some level of balance and strength in your legs. 

Everything in moderation - Slow and easy... and remember to work on (global) mobility and flexibility before and after. 


Romanian Deadlift - Suggested: 5 sets of 5

By working the hamstrings, you help stabilize the knee joint and prevent injuries

Grab a Brush Shaft or Barbell (you can increase the weight as you up the intensity). Bend your knees slightly, keeping your back straight, then lean forward with the barbell, hinging at the hips. Push your hips forward and return to a standing position.

"Hamstring strength is really important to prevent ACL injuries, which are prevalent and unfortunately fairly common during ski season

Single Leg Split Squat

 Single-Leg Split Squats - Suggested: 5 sets of 5 on each side

About 80 percent of alpine skiing is eccentric, so this downward pressure helps mimic when you are going into a turn, with inertia and gravity pushing you into the ground.

Position yourself into a staggered stance with the rear foot elevated and front foot forward.

Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.

Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture througout the movement. Keep the front knee in line with the foot as you perform the exercise.

At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.

Kettle Bell Squat

Kettle Bell Pump Squat - Suggested: 3 sets of 1 minute each

This exercise builds local muscular endurance in the lower back, glutes, and quads.

Bear hug a heavy medicine ball orhold two kettle bells (as above) to your chest and lower into a squat position. Staying low, doing short pump squats (pulsing up and down about an inch) without coming back up to start. Your muscles should always be contracting.

Jump Squat

Squat Jump - Suggested: 5 sets of 5

This exercise develops explosiveness in the quads and glutes, necessary to ski fast and push hard out of your turns during ski season

Start with your feet shoulder-width apart. Squat down so your thighs are parallel to the floor, (Roughly 90 degrees) then jump high in the air. Land softly on your feet.

Finish with 5 minutes of proprioceptive (balance) work using balance cushions

COOL DOWN with plenty of foam rolling!


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