How to optimize your body for the next ski season during the summer
Build a strong body, and you will benefit from it as a skier...
Skiers who do resistance training in the summer will be better skiers by the following season. Refining your skiing technique during the winter and strengthening your physique in the summer remains a winning combination.
So, what's the deal here? If you look at elite skiers, you will see that even when they're moving at high-speed doing aggressive turns, their torso remains quite stable while the skis are manoeuvring underneath them.
Being able to withstand that kind of force during acceleration movements demands genuine strength, not only in the lower body, but in your complete torso. Not just the abdominal muscles, but also the chest, upper and lower back, hips, glutes, hamstrings, and quads are essential muscles that can generate a solid anti-rotation and stabilisation of the trunk when needed.
It is often underestimated, but skiing is much more of a strength sport than most would like to admit.
So, what are you waiting for? Start with strength training today!
These are my three favourite core exercises to do during the summer in preparation for the new ski season.
You can safely perform these exercises three times a week. I picked these up when I got my Fitness Instructor B diploma and during the warm-ups of various CrossFit & powerlifting training sessions.
Mountain climbers
A great core exercise that targets several muscles at once. The movement translates well to skiing, as you keep the trunk stable while alternating between moving one knee and then the other towards the centre of your stomach.
How to do mountain climbers?
Place your hands and feet on the floor (push-up position).
Tense your abdominal and gluteal muscles. Your back should be in a neutral position.
Then take turns lifting one leg towards your hands.
If you want to speed up the exercise, you can do it at a higher speed.
Perform 3 sets of around 20 repetitions on each leg.
Goblet squats
This exercise strengthens the quads and glutes. You hold the weight at chest height, which stabilises your core. Because you can get deeper into the squat position with this exercise, hip and ankle mobility is also further enhanced.
How to do goblet squats?
Place your feet slightly wider than hip width, toes slightly outward, and hold a weight (not too heavy!) against your chest.
Spread the weight over your heels so that you remain balanced, bend your knees and sink your buttocks backwards, as if you were sitting down.
Keep tightening your core as you sink. Keep your upper body as straight as possible and do not move your shoulders forward.
Hold the squat for a moment when your upper legs are parallel to the floor. Then push yourself back up from your heels to the starting position.
3 sets of 6-10 reps usually do the trick for me.
Dead bugs
This exercise looks funny, but it’s a safe and functional way to strengthen your spine. It also requires some balance and coordination, two qualities that skiers need to develop well.
Lie on your back with your arms extended above your shoulders.
Bring your legs to a 90-degree angle, with your knees straight above your hips.
Keeping your arms and legs stretched, tighten your muscles and move one arm towards the ground at the same time as your leg. Your left arm goes down at the same time as your right leg and vice versa. Stop when your foot and arm are just above the ground, but do not let them touch the ground.
I like to do three sets of 10 reps on each side.
Remember: always listen to your body and adjust the intensity to what feels right for you. Never forget to do a warm-up and cool down.
It is essential that you perform these exercises with good form and posture.
There is a lot of helpful video material online, but if you’re a bit unsure of your form, it is best to ask a personal trainer or sports physiotherapist for help.
Enjoy training!
