Slope session: Exercises to help you hit your ski stride
Do you need a dry run before hitting the slopes this winter? Unless you are living on the side of a mountain like a Yeti, chances are you don't have easy access to steep alpine terrain to practice your powder-pounding moves. Regardless of your skill level, it is important to protect your legs by implementing strength and conditioning exercises prior to hitting the slopes at your next winter wonderland getaway. Hit your stride with this mountain-moving workout.
Box Jumps. Skiing and snowboarding require explosive muscle movements in order to propel the body in your desired direction. One of the best exercises to enhance endurance is a plyometric box jump. (As a precaution, plyometric exercises are not suggested for those with knee and/or joint ailments. If you experience any discomfort during this exercise, stop immediately.)
Box Jump 1. Start from a standing position. Lower the body into a squat, then explode upward to the top of a sturdy bench or box. Be cognizant of your body's position and try to land softly when you reach the bench's surface. You are not auditioning for the Broadway hit Stomp, so there is no need to come down as if you are Tom Cruise jumping up and down on Opera Winfrey's couch. Similarly, be gentle when you step off the box/bench to prevent any unnecessary stress on the joints. Continue for 60 seconds.
Box Jump 2. Rotational movement is common in snow sports, therefore strengthening the obliques and core is a vital strategy in conquering the course. Take one step back from the bench, then turn so the side of your body is facing the box/bench. Squat down low and spring upward while twisting your torso and lower body until it is facing the bench. Land softly at the top and return slowly to the starting position. Practice this exercise for 60 seconds per side.
Single-Leg Squat. Focusing on the strength of each leg individually, helps protect the knees, which are the most common joint to encounter ski-related injury. Simulate the body's structure on the slopes by grabbing your ski poles at home, or if you are exercising at the gym, find two body bars that are light in weight. Start with the left leg by balancing between both rods, as you slowly lower your leg into a squatting position. Try to get low enough so that the hamstring is parallel with the ground. The right leg stays elevated in front for each squat. Push through your left heel to return to the initial stance. Repeat 12-15 times, then switch legs.
Treadmill Hikes. Trekking up and down the slopes is taxing on the lower body and can be quite laborious if you've never practiced a cardio-conditioning routine.
Hike 1. Set your treadmill to at least a 7 incline, while sustaining a steady walk (3.5 minimum speed). Set your clock for 10 minutes and increase your incline every 2 minutes within that window. Try to maintain the same speed as the incline intensifies.
Hike 2. When skiing, the quadriceps muscles experience eccentric loading, which means the muscles are elongated and stretched as you squat back into a skiing slant. Boost these muscles by keeping your treadmill's incline at a minimum of 5. The speed should be at a crawl, which is somewhere between a 2 or 3. Next, carefully turn your body so you are facing away from the treadmill. Set the clock for 8-10 minutes of incline backwards walking. Increase the difficulty level by strapping on a backpack to mimic how the stress of extra weight will feel while skiing.
{Repeat this set 5 times}
Implement exercises that will prevent your snow trip from going downhill.
Earn it.
Read more Sports Doc for Sports Medicine and Fitness.