Resident Snowcard blogger Freddie D looks at 7 Ski Exercises to Boost Your Performance on the Slopes

This month I have been looking at how you can get ready to take your skiing to the next level. Whether you're a seasoned pro or hitting the slopes for the first time, these 7 ski exercises are that will elevate your performance. From building strength and endurance to improving balance and coordination, exercises designed to target the muscles and skills needed to ski or board will also help you avoid injury and fatigue. The best part - you can do them right at home.

Get started at least a month before departure but the longer you allow to prepare. The more likely you are to be ready to unleash your skiing prowess and enhance your overall enjoyment in the mountains. From squats and lunges to core-strengthening exercises like planks and sit-ups, these workouts will have you skiing with confidence and finesse in no time. So whether you're looking to improve your speed, carve cleaner turns, or tackle more challenging runs, these ski exercises will have you conquering the slopes with ease.

Try these 7 ski exercises and get ready to enjoy the mountain like never before.

The importance of physical fitness for skiing

Physical fitness plays a crucial role in skiing. It not only enhances your performance on the slopes but also reduces the risk of injury. Skiing requires a combination of strength, balance, flexibility, and endurance. By incorporating ski exercises into your regular fitness routine, you can target these specific areas and improve your overall skiing ability.

Benefits of incorporating ski exercises into your routine

Incorporating ski exercises into your routine offers numerous benefits. First and foremost, it helps build the strength and endurance needed to tackle all grades of on and off piste skiing and snowboarding. Skiing is a physically demanding sport that requires strong leg muscles, especially the quadriceps and glutes. By performing exercises like squats and lunges, you can strengthen these muscles and improve your skiing technique.

Additionally, ski exercises help improve balance and coordination. Skiing requires precise movements and the ability to maintain stability on uneven terrain. By incorporating exercises like single-leg deadlifts and wall sits into your routine, you can enhance your balance and coordination, leading to stronger turns and better speed control on the slopes.

Ski exercise #1: Squats

Squats are a fantastic exercise for strengthening the lower body, particularly the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart, keeping your back straight and chest lifted. Lower yourself down as if you were sitting back into a chair, keeping your knees aligned with your toes. Go as low as you can while maintaining proper form, then push through your heels to return to the starting position. Aim for 3 sets of 12-15 reps. Increase intensity by using weights if you have them or head to the gym and use their gear.

Ski exercise #2: Lunges

Lunges are another great exercise for targeting the lower body muscles used in skiing. Start by standing with your feet hip-width apart. Take a step forward with your right foot and lower your body down until your right thigh is parallel to the floor, making sure your knee does not extend past your toes. Push through your right heel to return to the starting position and repeat on the other side. Aim for 3 sets of 12-15 reps on each leg. Again, weights can add to the building of stronger muscle groups needed for skiing.

Ski exercise #3: Wall sits

Wall sits are a fantastic exercise for building strength and endurance in the quadriceps and glutes. Find a sturdy wall and lean against it with your back flat against the wall. Slowly slide down until your thighs are parallel to the floor, making sure your knees are directly above your ankles. Hold this position for as long as you can, aiming for 30-60 seconds. Repeat for 3 sets.

Ski exercise #4: Russian twists

Russian twists are an excellent exercise for strengthening the core, which plays a crucial role in maintaining balance and stability while skiing. Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, keeping your back straight, and lift your feet off the ground. With a dumbbell or medicine ball in your hands, twist your torso from side to side, touching the weight to the ground on each side. Aim for 3 sets of 12-15 reps on each side. A strong set of core muscles is vital for maintaining upper body weight distribution for stronger skiers and particularly skiing off piste when you will be changing your weight distribution frequently to match conditions.

Ski exercise #5: Box jumps

Box jumps are a plyometric exercise that helps improve explosive power and leg strength. Find a sturdy box or step and stand facing it. Jump onto the box, landing softly with both feet, then step back down and repeat. Start with a lower box height and gradually increase as you become more comfortable. Aim for 3 sets of 10-12 jumps.

Ski exercise #6: Single-leg deadlifts

Single-leg deadlifts are a challenging exercise that targets the hamstrings, glutes, and core. Stand with your feet hip-width apart and shift your weight onto your right foot. Keeping your back straight, hinge forward at the hips and lift your left leg behind you, extending it straight out. Lower your torso and lift your left leg until they are parallel to the floor, then return to the starting position. Aim for 3 sets of 10-12 reps on each leg. This will help tolerate that burning thigh sensation you experience following faster skiers down stepper runs.

Ski exercise #7: Planks

Planks are a fantastic exercise for strengthening the core and improving overall stability. Start by getting into a push-up position, then lower yourself onto your forearms. Keep your body in a straight line from head to toe, engaging your core muscles. Hold this position for as long as you can, aiming for 30-60 seconds. Repeat for 3 sets. Planks aid arm and shoulder strength, often forgotten for skiing but having good upper body strength is vital for strong pole plants, pushing on flats and maintaining a good dynamic ski posture.

Start incorporating these ski exercises into your fitness routine and you will see positive results, guaranteed!

Start incorporating these ski exercises into your fitness routine at least 4-6 weeks prior to departure and watch your performance on the slopes soar. By targeting the specific muscles needed for skiing, these exercises will help you build strength, improve balance and coordination, and enhance overall skiing ability. Happy skiing!

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p.s. – Snowcard MD Russell Dadson swears by a 30 day yoga routine to prepare for each ski trip – strong core, flexibility and steady breathing work well with skiing – and apparently Russell says it helps him with doing his boots up in the morning!

That's me below with Russell and Georgina, head of customer services at Snowcard out on team building exercises!