High temperatures are still in the 90s here in the Denver area, and winter feels like it’s ages away. But if all goes well with the weather, we could see ski resorts starting to open up their lifts within 8-12 weeks. As such, now is a great time to start thinking about getting your body ready for the demands of skiing and snowboarding. Summer activities can help maintain cardiovascular fitness, but the muscles used on the slopes face very different demands.
This video from Backcountry highlights five gym exercises that can help you build a preseason foundation for the ski season ahead. The workout works both weighted and unweighted and can be performed at home, at a gym, or while traveling.
Five Exercises For Ski Season
The workout begins with alternating lunges, which target the legs while working on balance and stability. Backcountry recommends 10 repetitions on each leg, with dumbbells or kettlebells available to increase the challenge. Next are jump squats, with five repetitions focused on explosive movement and controlled landings. The exercise can also be performed while holding a medicine ball or kettlebell.
Single leg calf raises are another part of the routine. Starting with the ball of one foot on a step, the exercise works the calf through a full range of motion. Additional weight can be used as strength improves. Jumping lunges add another explosive movement to the workout. The exercise requires switching legs in midair before landing in a lunge position. Proper landing technique is emphasized throughout the movement.
The final exercise is a plank, with a recommended duration of 30 to 60 seconds. The exercise focuses on core strength, which plays an important role in maintaining stability while skiing and snowboarding.
Build Strength Before Opening Day
The movements and demands of skiing are different from many summer activities, meaning strong cardio and general fitness do not necessarily prepare the legs for a full day of laps. Starting preseason training early can provide time to gradually build strength before opening day. Starting with manageable exercises, focusing on proper form, and increasing difficulty over time are all vital to properly getting ready for the winter.