The Top Exercises for Improving Your Skiing Skills

With the skiing season behind us, the offseason (also known as the summer) is a time to raise the skiing practice to the next level.  If you are a competitive skier or someone who enjoys the leisure time of this activity, consider the summer time your offseason for your skiing activity.

Just like any offseason in sports, training and study are important elements to raise your game.  Your training will not only help elevate your skiing, but skiing year round is a great way to stay in shape and tone the entire body.  Listed below are some suggestions for improving your skiing skills.  Aim to complete three sets of each exercise below and closely follow the reps and progressions for each.

The Top Exercises for Improving Your Ski Skills

• Romanian Deadlift. Leg and core strength are crucial in skiing, which is why the deadlift is important for skiing.  Also, deadlifts help stabilize the knee joints, which is a big priority in the sport due to ACL injuries [1].  By increasing muscular strength in the hamstrings, the skier can improve overall injury risk and strength to make the slopes seem easier to conquer.  Start with light weight when first starting the Romanian deadlift and increase weight as you are used to the exercise.  Aim to complete three sets of 10 and progress with more weight.
• Single-Leg Squats. This is a difficult exercise to do, mainly because it takes some time to perform it with good form.  Once you can safely perform the single leg squat, aim to complete three sets of 10.  Performing a single leg squat adds to leg strength and does not allow for one dominant leg, something which is crucial during skiing.  If the single leg squat is difficult at first, you can always use a leg press machine and use one leg at a time.  Perform three sets of ten and increase weight for your progression.
• Box Jumps. Part of skiing involves explosive movements, which is why a box jump is perfect.  Working the quads and glutes by performing a box jump will elevate your ski game.  Start with a box that is just higher than your knee caps and safely explode up onto the box and carefully down on both feet [2].  Try to avoid landing on your heels if possible.  Start with three sets of 10 and progress with more box jumps.
• Stair Climbers. These can be completed on a stairwell or on a machine, but a stair climber will tone and strengthen the thighs in just the right way for skiing.  Start out with about 10 minutes on a stair climber machine or attempt 50 steps over three sets to help tone the legs.  For progressions, either more stairs or more time.
• Kettlebell Swings. A kettlebell swing is a combination of a squat, hip thrust, and a front fraise with the arms.  When they are performed in one fluid movement, it becomes a very challenging exercise.  Start with a light kettlebell of your choice and work on your basic form.  Once you are more comfortable with the kettlebell swing, add in more reps or more weight.  The swinging motion in a cross country ski will mimic the motion of the kettlebell swing and the shoulders will be needed when skiing.  Start with three sets of 10 reps and progress with more reps or weight as necessary.

Your Challenge

Over the next few months and into summer, take your skiing training important.  Take these months to dedicate time to increase important muscle mass in your core and legs to improve the slopes.  You may find that you feel better and that the activity is now easier than from the previous years.

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