Snap Fitness Health & Fitness Blog

Downhill Ski Workout

By: Jodi Sussner, Director of Personal Training

You may view skiing as a fun way to spend a cold winter morning outdoors, but it's also an intense workout that stresses your arms, legs, and core. By strengthening and preparing specific muscle groups and movements, you will enhance your skiing ability, endurance, and prevent injury. Get fit with ski-specific exercises and stretches that help prepare you for the best day on the slopes yet.

 

 

Bosu Ball Squats – Start with your feet about hip distance apart, focusing on maintaining balance first.  Once balanced, lower your hips down as you raise your arms up. Lower into a squat while keeping hips and shoulders level and balanced throughout. Press through your heels to stand as you lower your arms to your sides. Repeat 12-20 reps.

 

 

Towel Slide Lunges – Stand with your right foot on the towel and slide your right leg back, bending your knees to lower into a back lunge. Work to keep the left knee over your ankle while keeping the back heel up. Maintain connection with your foot on the towel, then slide your right foot back up to the starting position. Do this eight times, then switch sides and repeat.

 

 

Medicine Ball Front Lunges – Start by holding the medicine ball at mid-chest, then push it straight out as you lunge forward. Press through the heel of the front foot, pull your arms back to your chest as you step back to the starting position. Repeat 10-15 reps per leg.

 

 


Agility Lunges – 
Start with feet together. Step out to the right while bending your left knee, do a slight hop to pull right leg back to center and left leg out to the side.  Repeat this exercise by hopping and lunging side to side while maintaining hips back, chest up, and a strong core throughout. Complete 10-12 repetitions on each side.

 

Always include a warm-up that includes dynamic movements that both increase the heart rate and pump blood to the working muscles. Prepare for the ski season and stay strong and efficient throughout by building and maintaining strength, balance, endurance, and flexibility. Finish your skiing workout with a light stretch, a warm beverage, and a light snack to refuel for another day on the slopes!