Ski Conditioning

By Thursday November 16th 2017

Skiing is a complex, total body sport both, aerobic and anaerobic, that requires strength, stability, mobility, and cardiovascular endurance.

Fall is upon us, and with Thanksgiving quickly approaching, that can only mean one thing: Winter is coming. No, I’m not talking about the Game of Thrones finale (we’ll have to wait until the summer of 2019 for that). I’m talking about the start of another ski season. I’m talking about catching the first chair and ripping GS turns down perfectly groomed corduroy. I’m talking face shots in feet upon feet of glorious white powder. Park and pipe. Moguls. On piste. Off piste. I’m talking charging for 8 hours with the sun on your face and wind in your hair, waking up the next morning and doing it all over again. Lather. Rinse. Repeat.

Skiing is a complex, total body sport both, aerobic and anaerobic, that requires strength, stability, mobility, and cardiovascular endurance. And if your plan is to show up at the gondola without any prior training, I have bad news for you. At best, you’ll be winded, your muscles are going to be extremely sore and you might not be looking forward to that 7:00 AM wake-up call. At worst, you put your body (especially your knees) at risk for injury. So, if you’re taking a ski vacation this year, or lucky enough to live in the mountains, don’t just pray for snow, check out these exercises to prepare your body for your best season yet.

Release                                          Warm Up

QL                                                     Thoracic Rotation

TFL                                                    Thoracic Mobilization

Glute                                                Thoracic Extension

Calf                                                   Nose to Wall

Hip Flexor                                        4-Way Lunge

IT Band                                            Good Morning

Hamstring                                       Golf Ball Pickup

Shin

Quad

Lower Body Strengthening               Upper Body Strengthening

Reverse Lunge                                        SAASR

Calf Raise                                                 Zombie Slide

Swiss Ball HS Curl                                   Lower Trap RDL

Monster Walk                                           Bosu Rocks

Hip Thrust                                                  Push-ups

Deadlift                                                      Sots Press

Single Leg RDL                                          Lat Pulldown

Adductor Slide

Lat Squat

SL Bridge

Core Strengthening                           Agility/Plyometrics

Paloff Press                                            Wall Burpees

Plank with Arm Extension                    Mountain Climbers

Reformer Planks Pikes                         Skater Jumps

Reformer Planks                                    Box Jumps

Supine Ab Rotation                               Agility Drills

Reverse Torso Curl

Endurance 

Bike, swim, run, elliptical, spin, row, jump rope. Dealer’s choice.

For more videos on releases, exercises, and stretches, check out our React Physical Therapy YouTube page here.


About Luke Mathison

Luke Mathison received his bachelor’s degree in English Literature and Classical Studies from Concordia College in Moorhead, MN, and his doctorate in Physical Therapy from the University of Illinois – Chicago. Prior to earning his DPT, Luke spent 12 years in Aspen, Colorado, fueling his love of the outdoors and downhill skiing. As a lifelong athlete, playing hockey and college soccer, he understands the importance of maintaining a healthy and active lifestyle, and the pitfalls often associated with recovery. As a manual therapist, Luke enjoys working with athletes of all ages and abilities by reducing their risk of injury and to help them achieve their peak performance goals. Luke is a Level IV certified coach with USA Hockey.

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