It may be summer but doesn’t mean you can’t prepare for your next winter shred sesh. During this down-time, you can get your body ready for next season with these off-season workouts for skiers and snowboarders. These exercises and stretches help to strengthen and condition your body. Staying active and training in the warmer months can help you avoid injuries when you get back to the powder. This can be a great time to strengthen and tone your muscles, practice better balance, and gain stamina.
Strength training, flexibility training, cardio workouts, and balance training are good areas to focus on. Both of these winter sports use the entire body, but the main points to focus on for each are the legs and core muscles. However, that doesn’t mean that the back and upper body doesn’t also need some TLC.
Skiing and snowboarding is a full-body sport that requires strength and coordination. It can be hard on certain areas of the body, including the knees, and taking the time to rest, recover, and regain strength in the offseason is important. So, here are some effective workouts for skiers and snowboarders to do when they aren’t gliding down a mountain.
This exercise is an effective way to get your heart rate up because of the jumping and level changes. The jumping squat exercise also helps you work on balance, coordination, and strengthens the quad muscles. To do this exercise, start in a lunge position with your right foot forward and left foot back. Look at something straight in front of you to keep you balance, bend your knees and jump. When you land, land with the left foot in front and the right foot back. Keep a bend in your knees. Keep your core tight to maintain balance. Do as many repetitions as you need.
This is another great exercise for strengthening the thighs. This also works your core muscles, glutes, tests your balance, and gets your heart rate up. To perform this exercise, start in a squat position. Lift your right leg up, jump to the side, and land on your right leg. Reverse this by now jumping onto your right leg with your left leg back. Engage your core to keep your balance. Do as many repetitions as you need.
One-Legged Chair Squat
This one can be very challenging to master without practice. This exercise is not only great for leg and core strength, but also for coordination. To perform this exercise, start standing in front of a chair with stable legs and lift your right foot off of the ground. Keep your hips square, gaze forward, and arms out in front of you. Perform a one-legged squat by squatting down to touch the chair with your buttocks. Next, push yourself back up, standing straight on your left knee with your right foot still hovering. Do as many repetitions as you need before switching legs.
Body Weight Squats
When you snowboard or ski, your knees are bent. This exercise helps to strengthen the thighs and knee joint. With proper form, your knee should never go over your toes in this squat, therefore helping with proper positioning on your board. To perform this exercise, start in a standard squat with your feet about shoulder-width apart. Keep weight on the heels and your chest up as you push back into a deep squat. Continue for as many repetitions as you would like.
A plank is a very common exercise designed to challenge the entire body, but specifically the core. This move will help keep your balance on the board. To perform this exercise, begin on the floor in a tabletop position. Extend both legs out so you are on your toes and your elbows and forearms on the floor. Stack your elbows under your shoulders. Keep your core tight and don’t let your body drop. Hold this pose for as long as you would like.
This exercise adds a little more cardio to the mix, while still working the core and legs. This exercise is perfect for sharp turns and maintaining balance on the slopes. Start standing upright with a slight bend in your knees. With your body facing forward, jump and rotate your feet to the right and twist your upper body. Be sure to engage your core and keep your gaze straight ahead the entire time. Switch jumping and twisting directions until you feel satisfied.
These workouts for skiers and snowboarders should be a vital part of your off-season regimen. By doing these exercises during your months off, you can strengthen your muscles and keep your body conditioned for when you can dust off your board or skis again. To avoid any injuries, always take breaks and rest, stretch, or do a low impact workout such as yoga when needed.