Strength is crucial for skiing, not only for performance but also for injury prevention. A study at Montana’s Big Sky Medical Clinic found that skiers’ knees are more prone to injury than other body parts, emphasizing the importance of strong muscles around the knees.
To achieve a comprehensive range of movement skills, performance expert Alex Bunt, who previously trained alpine skier Lindsey Vonn, recommends a lower-body routine that includes strength, speed, timely reaction, balance, core strength, and hip strength. This workout takes about an hour to complete, including warm-up exercises such as 5-10 minutes of aerobic exercise and at least 5 minutes of stretching.
Equipment You Need:
- Stability Ball
- Resistance Band
- Dumbbells
- Medicine Ball
- Barbell
Plank and Side Plank:
Purpose: Strengthen core muscles essential for maintaining stability on skis.
How to Do:
- Start with a basic plank position, then progress to lifting one foot or one hand if capable. For side plank, hold for 60 seconds on each side.
Ball Wall Squat Jumps:
Purpose: Strengthen glutes, hamstrings, back, and core muscles.
How to Do:
- Kneel on the floor with your toes against a wall. Lean forward with your abdomen on the stability ball. Hold for 60 seconds.
Supine Straight Leg Rotation:
Purpose: Train the hips for upper body stability during skiing.
How to Do:
- Lie on your back with straight legs forming a right angle at the hips. Engage your core and rotate both legs to one side. Hold for 60 seconds on each side.
Resistance Band Lateral Walk:
Purpose: Warm-up for the hips, focusing on muscles around the hips to prevent ACL injuries.
How to Do:
- Stand with feet under hips and shoulders, loop the resistance band around your ankles and walk laterally. Rest when muscles feel fatigued.
Resistance Band Squat Jumps:
Purpose: Improve hip stability during fast dynamic movements.
How to Do:
- Use two medium-weight resistance bands, one around your knees and one around your ankles. Stand in a hip-width stance and jump with a squat on the third jump. Repeat until fatigued.
Lateral Bound:
Purpose: Assist in quick, smooth turns.
How to Do:
- Start in a hip-width stance. Jump laterally, landing on one leg. Do 3-5 sets, 4-6 reps per leg, resting 30 seconds between sets.
Box Jumps:
Purpose: Improve quick movement and dynamic, explosive turns during skiing.
How to Do:
- Stand in a hip-width stance, holding a medicine ball at chest height. Jump onto the box at a challenging height. Do 3-5 sets, 5 reps each, resting 30 seconds between sets.
Squats:
Purpose: Strengthen leg muscles for improved endurance on challenging terrains.
How to Do:
- Stand with feet shoulder-width apart, toes slightly turned out. Lower hips back and bend knees. Hold for 3 seconds when thighs are parallel to the ground, then stand up. Do 3-5 sets, 5-8 reps, resting 30 seconds between sets.
Bulgarian Split Squats:
Purpose: Increase stability and control to prevent ACL injuries.
How to Do:
- Stand with your back against a bench. Extend one leg backward and squat down. Do 3-5 sets, 6-10 reps per leg, resting 30 seconds between sets.
Leg Curl with Stability Ball:
Purpose: Strengthen hamstrings and prevent ACL injuries.
How to Do:
- Lie on your back with a stability ball under your knees. Lift your hips off the ground and roll the ball toward your glutes. Do 3-5 sets, resting 30 seconds between sets.
After the workout, engage in 5-10 minutes of light aerobic exercise, such as low-resistance cycling, to aid relaxation and recovery.