Summer | Winter

Conditioning
Session A

Pre-Season Conditioning - Session A

Key: B = Beginner, I = Intermediate, A = Advanced

Strength Exercises

  1. Push Ups
    Keep body straight, don't lead with your chest or pelvis. Lower to count of 3 , hold for 2 then push up.
    • B- 20
    • I- 20
    • A- 20
    Push ups Push ups Push ups
    Push ups, B Push ups, I Push ups, A

  2. Lateral Strength
    Lift pelvis up and under, don't hang on hip or knee.
    • B- 10 leg lifts x 3 each side
    • I- 30 sec. hold x 3 each side
    • A- 30 sec hold + 10 leg lifts x 3 each side
    Lateral strength Lateral strength Lateral strength
    Lateral strength, B Lateral strength, I Lateral strength, A

  3. Prone Plank
    Remember to breath.
    • B- 10 leg lifts x 3 each side
    • I- 30 sec hold x 3
    • A- 30 sec hold + 10 leg lifts x 3 each side
    Prone plank Prone plank Prone plank
    Prone Plank, B Prone Plank, I Prone Plank, A

  4. Wall Squat
    Keep knee centered over third toe, lower down to 90 degree bend.
    • B- 1 minute x 1
    • I- 3 minutes x 1
    • A- 5 minutes x 1
    Wall squat
    Wall squat, B, I, A

  5. Overhead Press
    Select a weight that challenges you to complete the repetitions.
    • B- 3 sets of 12
    • I- 3 sets of 12
    • A- 3 sets of 12
    Overhead press Overhead press Overhead press
    Overhead press, B Overhead press, I Overhead press, A

  6. Jumping
    Observe picture for good starting and landing position, don't let your knees come together
    • B- jump straight up and absorb the landing x 10
    • I- jump ahead absorb and immediately jump again x 5 - repeat x 3
    • A- jump ahead absorb and immediately jump again x 5, absorb and jump to the right x 5, absorb and jump to the left x 5
    Jumping Jumping Jumping
    Jumping, B Jumping, I Jumping, A

Stretches

Hold for 20 seconds x 3 reps of each

  1. Butt Muscles
    Cross 1 leg over the other and lift lower leg to your chest.
    Butt muscle stretch
    Butt muscles

  2. Spine Twist
    Reach arms out, keep shoulder blades on the ground.
    Spine twist
    Spine twist

  3. Cat and Camel
    Cat Camel
    Cat Camel

  4. Wall Bends
    Keep square to the wall, try to produce a smooth, even curve.
    Wall bends
    Wall bends

  5. Neck Stretches
    Active range of motion , do not apply overpressure. Discontinue if any pain or dizziness.
    Neck stretches Neck stretches Neck stretches Neck stretches
    Neck stretches

Cardio

Building a cardio base will reduce post skiing muscle soreness and reduce fatigue. This will result in more enjoyment of multiple day skiing and reduce your chance of injury.

In order to get a training effect, the exercise should be continuous for 20 - 40 minutes. Your heart rate should be between 70 - 85% of maximum (220 - your age x .7 or .85). A general guideline is that you are breathing heavier but still able to talk.

This should be done 3 times per week. Pick an activity that you enjoy. Swimming, speed walking, jogging, cycling, x-country skiing, snowshoeing, and squash are all excellent activities.