Prep for Ski Fun

By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S. – December 1, 2015
photography by Brian Fitzsimmons

If you are like me, a great vacation involves something active and energizing—like skiing. That’s why being able to go to your vacation with good mobility and conditioning will amplify your enjoyment level and help you be resilient to those inevitable falls. These movements are meant to supplement your training and prepare you for the demands of skiing.

Lateral Step Downs

Purpose: Use a low box or step to slightly exaggerate the deceleration need in the lateral lunge.
Start standing tall on a low box or step with one dumbbell in your right hand.

  • Using a lateral lunge motion leading with your left leg, step down and simultaneously reach the dumbbell toward your left foot. 
  • Make sure to sit back into your hips and decelerate into the lunge position with control and while keeping your chest facing forward, not down. 
  • Return to start by pushing through the floor with your left foot and extend at the ankle, knee and hip to return to the top of the step. 
  • Repeat in opposite direction with opposite hand. 
  • 10-12 repetitions on each side.

Single Arm/Single Leg Lat Pull 

Purpose: Improve single leg stability and core control while performing a straight arm pulling motion. 

  • Start in a single leg stance holding the band in the opposite hand with palm facing down.
  • Perform a single-leg-power position by reaching back with the hips while simultaneously performing a straight-arm pull until your arm is in line with your torso.  
  • Keep your chest up and eyes forward.  
  • Return to start by extending the lower body and returning your arm to the start position under control and while maintaining balance. 
  • 10-12 repetitions on each side

Skiers on Stability Ball

Purpose: Perform movement that emphasizes the controlled dissociation of the upper and lower body while in a tuck position. 

  • Start by using a push-up position with the ball under your thighs, then tuck your knees toward your chest to get into the start position.
  • Slow and controlled, roll the lower body as one unit so that the surface of your upper legs are in contact with the ball. 
  • Decelerate using the muscular control of the torso and make sure to maintain your shoulders level with the ground. 
  • Avoid over-rotating or separating the legs.  
  • Pull your legs back under your hips to return to start and then rotate in the opposite direction.  
  • Your head and the center of your torso stay in line during rotation of the lower body. 
  • 10-12 repetitions on each side

Diagonal Box Jumps 

Purpose: Develop lower body power endurance as well as good deceleration with the diagonal angles associated with downhill skiing. 

  • Start on a low box facing forward and standing tall. 
  • Use a quick counter movement into triple flexion of the lower body to load the lower body, and then quickly jump keeping the feet hip-width apart while rotating the body 45 degrees to the box. 
  • Jump back onto the box facing forward using a counter movement and jump.
  • Perform the same movement in the opposite direction.  
  • 5 repetitions on each side. 



Related Articles