Summer | Winter

Conditioning
Session B

Pre-Season Conditioning - Session B

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

Strength Exercises

  1. Hamstrings
    Keep your lower back rigid, lift from shoulder blades.
    • B- 30 sec hold x 3
    • I- 30 sec hold x 3
    • A- 30 sec hold + 10 ball rolls x 3
    Hamstrings Hamstrings Hamstrings
    Hamstrings, B Hamstrings, I Hamstrings, A
  2. Bridges
    Head and shoulders, lift and lower butt.
    • B- 20 x 3
    • I- 20 x 3
    • A- 1 leg lift and hold for 10 sec x 3 each leg
    Bridges Bridges Bridges
    Bridges, B Bridges, I Bridges, A
  3. Lunge Steps
    Keep your shoulders in front of hip, step up with front leg only.
    • B- 10 lunges with each leg leading, standing in one place
    • I- 6 lunge steps foreward (no rest between steps) x 3
    • A- 10 lunge steps foreward x 3
    Lunge steps Lunge steps
    Lunge steps, B, I, A
  4. Lateral Lunges
    Bend at both knees, step up with lead leg.
    • B- 20 wide squats standing in one place
    • I- 6 lateral lunges x 3 each way
    • A- 10 lateral lunges x 3 each way
    Lateral lunges Lateral lunges Lateral lunges
    Lateral lunges, B, I, A
  5. Calf Raises
    Lift slow and use a slow controlled return to start position.
    • B- 10 reps x 2 on ground
    • I- 10 reps x 2 on a step to mid range
    • A- 10 reps x 2 on a step, drop down past mid range
    Calf raises Calf raises
    Calf raises, B Calf raises, I, A

Stretches

Hold for 20 seconds x 3 reps of each

  1. Calf
    Two muscles make up the achilles tendon, in order to stretch both do this stretch both with back leg knee straight and with it bent.
    Calf stretch Calf stretch
    Calf
  2. Hamstrings
    To reduce the stress to your lower back do this stretch in a door frame. Slide down until you find the tension point keeping your knee straight.
    Hamstrings
    Hamstrings
  3. Groin
    Keep your shoulders over top of the pelvis, don't side bend.
    Groin
    Groin
  4. Hip Flexor
    Keep belly button in, don't arch lower back.
    Hip flexor
    Hip flexor
  5. Quadriceps
    Keep belly button in, don't arch lower back.
    Quadriceps
    Quadriceps

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.