The 5 Exercise Workout At-Home: Get in Shape for Skiing & Snowboarding

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The notion of getting in shape for the ski season is hardly new. Physiotherapists Bettina Sandner and Florian Gastl, our contributing editors for this guest blog post, offer an innovative twist to a timeworn concept. These five exercises are a great way to get a ski-specific workout in your own home. It makes ski fitness so much fun; you’ll forget you’re working out! What’s more, they will take the guesswork out of your ski and snowboard conditioning program: Take a cue from the experts and learn all about super sets and injury prevention.

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1st Exercise: “Animal” Warm-Ups

Caterpillar: Start in a push-up position – keep the legs straight and bend your body at the waist as you walk the feet to the hands, creating a “v” with the body. Walk your hands back out until you are back in the initial push-up position (remember to keep the legs straight!). Repeat for a total of 8 caterpillars.

Caterpillar: Start in a push-up position – keep the legs straight and bend your body at the waist as you walk the feet to the hands, creating a “v” with the body. Walk your hands back out until you are back in the initial push-up position (remember to keep the legs straight!). Repeat for a total of 8 caterpillars.

 

Bug: Lie on your back with your fingers placed at the temples. Bend your hips and knees to a 90-degree angle. Lift buttocks and put it down to the right side; lift your upper body and put it down to the left side. Continue alternating to rotate by 180 degrees. Return to the starting position; switch sides.

Bug: Lie on your back with your fingers placed at the temples. Bend your hips and knees to a 90-degree angle. Lift buttocks and put it down to the right side; lift your upper body and put it down to the left side. Continue alternating to rotate by 180 degrees. Return to the starting position; switch sides.

 

Spider Crawl: Start in a push up position, right foot next to the right hand. Keeping your hand and feet on the ground, push your right elbow under your right thigh. Continue alternating and repeat with the left side. Repeat for a total of 8 spider crawls on each side.

Spyder: Start in a push up position, right foot next to the right hand. Keeping your hand and feet on the ground, push your right elbow under your right thigh. Continue alternating and repeat with the left side. Repeat for a total of 8 spider crawls on each side.

 

Continue your workout with super sets for exercises 2 to 5. Learn all about super sets from Bettina and Florian at the end of this article.

2nd Exercise: Three Squats, two Jumps

3-Squats-2-Jumps

Execution:

 Avoid common mistakes:

 3rd Exercise: Planking

3-Planking

Execution:

Avoid common mistakes:

 4th Exercise: Rotational Squat Lunges

Squat-Lunges

Execution:

Avoid common mistakes:

5th Exercise: Single Leg Stance with Exercise Variations

DSC_4300_klein

Execution:

Variations:

Avoid common mistakes:

Functional Training for Injury Prevention – How does it work

Skiing and snowboarding are physically demanding sports, no matter whether you’re doing it on the slopes or in the backcountry, in the terrain park or in the trees. Skiing is a high-level activity that requires adequate training in order to be able to perform it most effectively. Functional training is key to injury prevention as it incorporates stabilization, strength and power exercises in multiple planes of motion. Getting in shape for ski season requires specific exercises to work out legs, core and back muscles, as these muscles are the key to proper movement patterns. Cardiovascular endurance, flexibility and strength training along with speed, agility, power and balance play a large role in skiing. Most of the injuries we see happen in the beginning or at the end of winter, suggesting that skiers haven’t prepared their body in advance. By following the list of exercises above, you can be putting your best ski forward in an attempt to get the most that you can out of the sport.

Take a cue from physiotherapists Bettina Sandner and Florian Gastl and learn all about super sets, injury prevention and about the benefits of a joint-by-joint approach to training.

Take a cue from physiotherapists Bettina Sandner and Florian Gastl and learn all about super sets, injury prevention and about the benefits of a joint-by-joint approach to training.

 

Mobility and Stability: In movement, the foundation is formed through a balance of stability and mobility. Stability in the body is seen when you can resist any unwanted movements from changing your alignment or posture. Mobility combines muscle flexibility along with normal joint range of motion. These two attributes work together to either stabilize or mobilize your joints throughout your body. Each joint or series of joints has a specific function. A basic section of functional training, the joint-by-joint approach is key to both performance and injury prevention. The functional training movement has been pushed forward by a famous strength & conditioning coach named Mike Boyle. This training style moves up the body by a joint-by-joint basis and includes range of motion (mobility), stabilization of the joints, proprioception (balance), force production and velocity of movement (Boyle, M., 2012).

Not every skier or snowboarder has the opportunity to join a ski-specific strength training regimen at a gym. The five exercises listed above are a great way to get a ski-specific workout in your own home.

Where and How to Train?

You won’t need a gym for any of these workouts! Supersize your workout with super sets, consisting of performing a number of exercises in a row without pause for rest in between. Super sets allow you to increase your training intensity and to get more done in the same time so you will complete your workout much faster. You can train cardiovascular endurance, flexibility and strength and burn fat all in the privacy of your home so you’re free to sweat in solitude or with friends or family. There’s not much space needed for the workout so you can do it even if you’re five feet from your couch. Using only your own body weight, these exercises will help you create a ski-specific workout that fits your needs and abilities as you can easily adapt execution and intensity. The only training gear you’ll need is your commitment to get in shape for skiing or snowboarding!

Recommended Intervals:

Equipment Needed: No equipment :-)

Hints & Tips:

For further information, please do not hesitate to contact the expert team of Loft 41 – Physiotherapy & Training.

 

Words: Bettina Sandner / Florian Gastl – Physiotherapists
Photos: Michael Gams

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