THE SKIER & SNOWBOARDER MAGAZINE, WINTER 2001


INITIALLY, stretching exercises are a good way to re-awaken muscles that have been sleeping since the last skiing expedition. The next step is to undertake a regular routine of strengthening exercises that focus on the muscle groups most used in skiing.


SQUATS


These exercises are one of the most effective for building endurance and strength in the quadriceps, gluteals, hamstrings, hips and calves, and can be performed with dumb bells or other weights (cans of baked beans are an ideal substitute) to increase resistance.


- Stand upright with the soles of the feet flat to the ground. Hands, with or without weights, should be rested on the hips.


- The position of the feet is very important in this exercise. Stand with feet shoulders-width apart so as to allow you to work the muscles of the entire lower body. A wider foot stance focuses on the gluteals and the hamstrings, while a narrow stance develops the quadriceps.


Lower the body to the floor, keeping the knees pointed in the toes. Once the knees have reached a 90-degree angle, in a slow and controlled motion, return to the standing position.


- Remember, always keep the soles flat on the floor and do not extend past the 90-degree angle.


- Repeat 10 times in each position.


LEG LIFTS


Strong hip muscles give more support to the back and knees when skiing. Leg lifts are very useful for building up the hip muscles and wilt also help strengthen the whole of the leg area.


- Lie on your side, rest on your elbow, with legs extended.


- Bend the bottom leg backwards, at a 90 degree angle.


- Keep your knees, toes and thighs pointing forward and your top leg straight, and slowly lift your leg up until your toes are in line with your shoulders, then lower the leg.


- At its lowest point, the working leg should not be rested on the bent leg, but kept in continual slow motion.


- Repeat 20 or 30 times then rollover on to the other side.


Ankle weights or a ski - can be worn during this exercise to increase resistance.


STRENGTHENING IN THE GYM


Resistance machines can be used to great effect, particularly the stairclimber and cycling equipment.


Weighted equipment is also very useful - but be aware of using too much weight, as this could have the reverse effect, hampering your ability to achieve good results, while making you more susceptible to injury. If you feel yourself using your back when exercising, or are tempted to use too much momentum or speed, the weights you are using are too heavy.


When using the weighted equipment, your first exercise set should always be done with less weight and regarded as a warm up. Further sets can then be done at a higher weight.


If you complete these exercises two or three times a week you will be fully prepared to tackle the exertions of the slopes.