Pre-Season Ski Training

The ski season is fast approaching. You have one beautiful fall month before the lifts start turning and trails open. Be prepared!

If you’ve spent your summer on your bike, hiking favorite mountain trails or trail running, you’ve had fun and done some maintenance training for the upcoming ski season. Now is the time to do focused work to prepare your body for another long ski season.

Core muscles can be tuned up with sit ups and crunches. Yoga practice and Pilates-inspired routines done three to four times a week lead to strong abdominal and back muscles as well as a flexible pelvis and hips. Strength training in the gym gives added focus to specific muscle groups.

Preparing ski ready legs can be accomplished countless times in the crisp autumn air. Hiking or trail running hilly terrain is an essential component for leg strengthening. Biking, with lots of time out of the saddle…standing, offers ski-specific leg strength training. Floor exercises can include lunges, squats, and standing hip adductions. Rollerblade on a smooth bike path and crunch through fallen autumn leaves.

Nordic skiers have found roller ski workouts, both classic and skate, mimic leg muscle usage for both styles of cross country skiing. In addition, the pole motions that go with roller skiing engage both arm and shoulder muscles. To reduce the wimpy arm syndrome for Nordic, do free-weight arm exercises such as curls, overhead triceps and tricep pushdowns, dumbbell bench presses, and bent knee pushups.

Using components of the above listed exercises and programs will have you ready for the ski trails in good form once the snow flies and there’s adequate snow depth.


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