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Ski-Fit - pre ski training should be taken seriously


Ski Strengthening

After a whole days skiing most skiers begin to feel the burn, therefore it's important to work on building your strength before you head to the mountains. Most skiers feel the burn in the thighs above all else, but a whole day on skis can also leave you with aching calves, bum, groin, lower back and stomach. No matter how fit you are, your first day's skiing always seems to leave you with soreness in muscle groups you did not even know you had. To combat this you can embark on a circuit of strength exercises which replicate the movements made when skiing, and incorporate an element of balance and coordination. Good form is crucial when doing the exercises. If you have a training partner get them to watch you, or check your position in a mirror.

Warm up • 5 mins on a cross trainer or bike - just get your heart rate up, don’t go too hard. • 5 mins dynamic stretching - controlled leg and arm swings that take you to the limits of your range of motion.

Dynamic stretching exercises: The goose step x 12
- With a slight swing bring your leg straight out in front of you until you feel a tightening in your hamstrings. Make sure you keep your toes pointing upwards.

Kick down the door x12 
- Lift one leg in front of you then extend it as if kicking open a door.

The strength circuit Lateral Tube Walking - 10 paces 4 sets 2 each direction 
- If you can find one of these bands with handles great, if not your can use a thera-band.
- Stand upright, knees slightly bent, with your feet on the band and the handles crossed in front of you.
- Extend one leg out to the side in a controlled manner.
- Then bring the other leg back in.

Single leg balance reach - 4 each leg 2 sets 
- Stand on one leg, hands on hips body straight.
- Now bend your standing leg and reach out sideways with your other leg. 
- Don’t try to go too far, it’s best to do this one with good form. You should feel no tilting movement in your hips.

Ball Cobra - 15 reps 2 sets 
- Place your hands on the ball for balance and your feet against a wall.
- Extend your back until your body is straight. 
- Do not try to look up to the ceiling.

Ball Crunch - 15 reps 2 sets 
- Rest with the centre of your back on the ball, shins vertical, and fingers behind ears.
- Find a point to look at on the ceiling. 
- Lock in your pelvic floor. Girls should know all about this one.
- Sit up using your stomach muscles watching that you don’t tilt forward with your head.

Ski Jump to Stabilisation - 8 reps 2 sets 
- Stand with equal weight on both feet with knees bent. Stomach should be tensed and core muscles locked in.
- Jump forward without any excess movement in the upper body keeping good form.
- Land in the same balanced position.

OR Super G Jumps 1 - 8 reps 2 sets 
- Balance on one leg with hands on hips then spring diagonally across to land on the other leg. 
- Try to land in a balanced and controlled position.

The Chair - 1 min hold 
- An old favourite. With the ball between your back and the wall roll down until your knees are at right angles. 
- Make sure your shins stay vertical hold for one minute.

Lunges 1 5 each leg 2 sets 
- Lunge forward as if holding a pistol Starsky and Hutch style. 
- Make sure that your shin is vertical and that you have not pushed your knee too far forward. 
- Rotate your upperbody away from your trailing leg.

Windmills 1 - 12 reps 2 sets 
- With your legs slightly bent, lean forwards with arms outstretched. 
- Make sure your keep a curve in your lower back and your pelvis locked in so that there is no movement in the legs.
- Rotate your shoulders and arms one way then the other at a slow/medium tempo

Single Leg Romanian Dead lift - 12 reps 2 sets 
- Stand on one leg with hands on hips, knee slightly bent.
- Lean forward with your upper body keeping your stomach tensed and back straight. 
- Then using your bum and hamstrings straighten back up again.
- This one takes some practice before you start to feel it where you should.

Body walking - 6 reps 2 sets 
- This one is quite hard as it combines strength and flexibility. 
- Stand with your legs straight and reach down towards the ground, then gently fall forwards onto your hands. The more flexible 
you are the closer to your hands will be to your feet. If you don’t have good flexibility you can bend your knees slightly. 
- Now walk your hands away from your feet, but try to keep your heels on the floor for as long as possible. 
- Keep walking your hands away as far as you can, this is where the strength comes in. 
- Finally walk your feet back in until you can stand up.

COOL DOWN • 5 mins on the bike • 5 mins static stretching

James Walker

Service Development Director & Senior Physiotherapist

James is the Service Development Director and a Senior Physiotherapist at the White House Clinic. He qualified from Sheffield Hallam University with a BSc (Hons) degree in Physiotherapy in 2009.

James Walker

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