If you’re a keen skier then it probably won’t come as a surprise that strength training for skiers should aim to maximise leg strength (Hydren et al, 2013). As skiers it’s also important for us to train our legs ‘unilaterally’, or one at a time as most of the time our legs are working alternately as we move from turn to turn. In addition, as skiing requires us to stabilize and move in all 3 planes of motion (forwards/backwards or up/down; side to side; and rotational), our time in the gym should prepare us for this as well.
Below is a workout that I use myself in the run up to the season. Have a go and let me know how you get on in the comments!
Single Leg Circuit
5 reps of each exercise on each leg, 5 rounds. 2 minute rest between rounds.
1. Dumbbell Curtsy Lunge
Start Position: Hold a dumbbell in each hand by your sides. With a large step, cross one leg behind the other so you are standing on the toes of your back foot. Draw your tummy in and engage your core.
Exercise: Keeping your upper body stable and upright and weight even between your feet; bend both knees to 90 degrees then drive back up to the start position.
Your body should move up and down vertically.
Your back knee should lower down behind your front foot or just to the outside of it.
2. Dumbbell Bulgarian Split Squat
Start Position: Stand a large step in front of a bench/chair of about knee height holding a dumbbell in each hand by your sides. Lift one foot up behind you and rest it on the bench. Draw your tummy in and engage your core.
Exercise: Squat down on your standing leg by bending through your ankle, knee and hip until your hips are level with or below your knee. Then drive through your heel to return to the start position.
Make sure that your front knee moves straight forwards over your toes and does not collapse inwards.
3. Walking Open Leg Lunge
Start Position: Hold a dumbbell in each hand by your sides. Stand with feet hip width apart, draw in your tummy and engage your core.
Exercise: Take a small step forwards then lower into a deep squat on your front leg as your back leg remains on tip-toes and the toes and knee open out to the side. Allow the dumbbells to lower either side of your front leg. Drive through the heel of the front foot to rise back up then step the other foot forward and repeat on the other side.
Keep almost all your weight in the front foot, just use the back foot for balance.
4. Goblet Cossack Squat
Start Position: Hold a dumbbell or kettlebell goblet style at chest height. Stand with your feet very wide apart with toes pointing out to about 45°. Draw tummy in and engage core.
Exercise: Bend your right knee and lower your hips down over your right heel, keeping your left leg straight and rotating it to rest on the heel as you reach the bottom of the squat. Drive back up through your right heel. Complete all reps on one leg then switch sides.
5. Banded Lateral Walk
Start Position: Place band around both legs so it rests at the top of the shin below the knee joint. Have feet wide enough to create tension in the band and lower into a half-squat. Keep chest lifted and core engaged.
Movement: Staying in the half-squat, take a large sideways step with one foot then bring the other foot to meet back in start position. Step in one direction for 5 steps then go back the other way.
Make sure to stretch afterwards focusing on glutes and quads to encourage recovery. And be prepared for a sore bum the day after you try this!
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Reference:
Hydren, J.R., Volek, J.S., Maresh, C.M., Comstock, B.A. and Kraemer, W.J., 2013. Review of strength and conditioning for alpine ski racing. Strength & Conditioning Journal, 35(1), pp.10-28.
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