Are you counting down to your ski trip? Fresh air, strong sun, glorious scenery and the thrill of gliding down the mountain – what’s not to enjoy?
A ski holiday means a week of solid physical activity, and very few of us do that in normal life. Pre-holiday training is an essential for stamina, and to reduce the chance of an injury that could wreck the trip.
Start your preparation as early as you can, focusing on these 3 areas. Some work on your core strength would also be good.
Correct knee alignment is essential for skiers. Check yours by standing with feet hip width apart in front of a mirror. Squat slowly while ensuring that the centre of your knee stays above the centre of your foot. Make sure your knees are not turning in and repeat 30 times.
Now make sure your overall stance is good. Find your neutral pelvis position by standing side on to the mirror. First, stick your bum out as far as you can, then tuck it in as far as you can. Neutral is the comfortable position in the middle. Do some gentle knee bends, keeping that neutral position.
Continue the theme of correct alignment with this video tutorial for a split squat, which is a great move for the quads. There’s no shame in going back to basics to be really sure that your posture is right.
Finally, work your glutes with the ‘floor clam’. Lie on your side with hips and knees bent. Make a clam shape by lifting the top knee and then lowering under control. Ensure that hips and pelvis stay vertical.
Keep up the good work during the trip. Take time to warm up before your first run, especially if you’ve had a long cold lift ride. Know your limits and stop before you get too tired to ski properly. That way the next day on the mountain can be just as good.
I wonder if Graham Bell is reading this -as pointed out on the telly yesterday, he's doing the camera runs down the likes of the Hannekahm in his fifties. He clearly knows something about ski fitness!
nice change to read some skifit hints which don't include the wall-sit, which is now being discredited. Definitely a sport where form really matters to avoid injury.
Hmm, I only wish I had the money to do on these expensive ski trips. They seem all the rage lately but tbh it's enough that I can afford to go to the gym twice a week. And I'm fine with that!
I am off to Andora in February and am already doing some prep exercises, which are very similar to these.