Ski training exercises to improve your performance
Skiing is a popular sports activity that’s mainly done during winter season. In order to prepare your body for the activity, it’s important to do ski training well in advance. Exercising in the gym can helpful for this endeavor and you might consider searching 'boulder personal trainer near me' to find qualified professionals in your locale. Below are some effective techniques that can be used for training:
I. Frog Squats This move was developed by Paula Moltzan, who at the age of 18 was one of the youngest participants of the US National Ski Team preparing for 2014 Olympic qualifications. It’s a warm-up exercise that’s great for removing tension from your hips, and also stretching the glutes, lats and shoulder regions.
To perform it, simply place a stationary item like a yoga block or step right in-front of your toes. Then with the feet spread a short width apart, get low into a deep squat position.
Proceed by placing both hands on top of the board, then raise your left arm straight and stretch high up over your head as possible. Next, stretch your right arm in a similar manner with both arms raised, then stand up and squat back down again. This process should be repeated at least 10 times.
For the best results, try squeezing your glutes while standing and sitting into the squat position so as to ensure that your butt, and not back region is doing the job.
II. Russian Twists It’s a core-specific exercise that’s great for developing diagonal muscle masses that you need when going through twists and turns on the mountainside.
To perform this exercise, sit on a flat ground and lean up moderately with your hips and knees bents at a 90 degree angle. Thereafter, grab a weight plate or dumbbell and balance it with arms bent away from the chest.
Next, with your feet stretched off the floor, use your core and twist the upper body as far right as possible, while touching the load to the ground. Return back to the center and turn to the opposite side. One repetition translates to a twist on each side. Perform 3 rounds consisting of 10-20 repetitions.
III. Tuck Hold Lateral Hops This technique was created by pro skier and 2012 Freeskiing World Tour champion Crystal Wright. It combines dynamic and isometric movements, plus is designed to enhance stamina on the mountainside.
While performing this move, remember that the main goal is not jumping as high up as possible, but instead improving strength and swiftness.
Start by keeping a wide posture then jump horizontally back and forth over a foam roller or sandbag. Focus on only doing soft and quick jumps. Continue this process for about 30 seconds and sink down into squat position, hold on for another 30 seconds while maintaining an open chest and flat back.
Take a short break for 15 seconds then repeat the whole process 4 to 8 times again.
IV. Single-Leg Deadlifts This body-stabilizing Ski training exercise is designed to work on the hamstring, core and glutes. It also improves balance and builds ankle stability.
The workout is great for enhancing motion symmetry, so that when you’re moving round the slopes all parts of the lower body are involved and not just one leg or another.
To do it, stand upright and stretch your hands while gently leaning forward, then lead with your chest. Slowly lift one leg backwards, and keep your base leg moderately bent to maintain balance. While steadily leaning over, keep your bottom leg slightly bent and in proper angle with your torso so as to maintain balance.
Take a deep breath in as you stretch forward and exhale while going back to a standing position. Do this 6 times then repeat on the other leg.
V. Ball Squats Ball Squats should be done once you have mastered squatting on the floor and on an uneven surface, such as a core board.
To perform it, stand on top of a solid ball that can support your weight then bend downward and upwards up to 10 times repetitively. This maneuver requires great balance but stimulates every muscle in your body.
This exercise also helps in improving concentration which is a major aspect of skiing, you will be focusing so hard on maintaining balance that nothing else will come to mind. Consequently, your confidence levels will also build up significantly.
In summary, ski training is an important activity that will not only improve your athletic ability but also overall body health.