Prepare your body for skiing and snowboarding
This exercise routine should be effective if done regularly. We usually recommend three times a week. Don’t hesitate to come in if you are not sure about what to do to get fit for skiing and general advice on how to prevent skiing injuries.
Watch out the exercise demos by our physiotherapist – Paul:
1. Double leg Squat
– Feet should be shoulder-width apart
– Squat down bending your knees to 90 degrees, keeping your heels on the floor
– Sit back into the squat as this makes your gluteal muscles work harder
– Do not allow your knees to fall inwards, thus maintaining a parallel position
– Do 10-15 repetitions and hold for 30 seconds at the midway point
– Repeat 2 more sets with 30 to 60 seconds rest between each
2. Bulgarian Split Squat
– Stand on a single leg with the other foot behind you, resting on a chair or a step– Repeat the same technique as for the double leg squat
– Make sure that the pelvis stays level does not drop down on the contra-lateral side to the working leg
– Repeat two more times
3. Oblique Twists with WeightStretch
A lot of turning, particularly when snowboarding, requires strong abdominal oblique muscles.
– Take a medicine ball or a disc weight and sit on the floor on a mat
– Hold the med ball in both hands and slightly bend your elbows
– Lean back slightly and elevate your legs and cross them at the feet
– Lift the med ball and tap it on the ground either side of you
– Aim to do as many as you can with good form for a minute
– Make sure your back stays as straight as possible and not collapse
4. Hamstring Bridge
It is very important to have strong hamstrings before you hit the slopes. When the hamstrings contract they give a lot of support to the ACL.
– Lie on your back, arms by your sides, with your heels resting on a chair or bench in front of you.
– Your knees should be bent at an angle of about 120 degrees.
– Push your heels into the chair and lift your bottom off the floor, keeping your back straight.
– Lower down in control the whole time.
– Repeat 10 -15 repetitions, 3 sets, with 30 seconds rest in between.
