MATT ROBERTS | TRAINING ARTICLES

SKIING PROGRAMME

As we approach the height of skiing season again it is time to make sure that you are going to enjoy your time on the slopes as much as possible. For most people going skiing is one of the most exhilarating holidays of the year, so we need to make your precious time as productive as possible.

Given that many skiing injuries come from poor mobility, it is a good idea to work on your flexibility through the key moving joints, such as your hips, knees and back. You should work on your flexibility at least four or five times each week to make improvements, and make sure that you spend just a few minutes stretching your major muscle groups after you finish skiing each day. This should help to prevent muscle stiffness as much as possible and keep you enjoying your skiing. You should do this routine twice each week, alongside your regular workout routine.

As you are likely to be skiing for many hours a day aerobic endurance is certainly worth building up. This may be running if that is your current routine, but you would do just as well to go for regular long walks. You should try to do one long aerobic session such as this per week, in combination with a couple of shorter, 30-40 minute aerobic sessions.

The work out below incorporates a mixture of exercises designed to strengthen your muscles and improve your flexibility in preparation for your skiing holiday, build these into your normal workout routine and you’ll be in perfect shape to hit the slopes.

Lateral jumps - 30 reps

Put a scarf flat on the ground in a straight line. Stand with feet together on one side of the line, facing parallel to the line. Jump over the line, sideways, and repeat the movement side to side. Keep your feet and knees together throughout, and your knees bent at all times.

Straddle jumps - 20 reps

Using a low bench or “step”. Stand on top of the platform with feet together. Jump down, straddling the bench with both feet and then jump back on top of the bench to repeat. Bend the knees slightly on landing on top of the bench and on the ground.

Hyper Extension

Laying face down on the ground with hands under your chin. Raise your body and legs slowly off the ground a few inches, and then lower back to the ground. Take 4 seconds per repetition.

Bench step ups - 20 reps

Keeping one foot on top of a bench or chair at all times, step up onto the platform, touch the top of the platform with the foot and return back to the ground, retaining the same foot on top throughout. Repeat the movement.

Walking lunges with rotation -20 lunges

Step forwards a stride length into a lunge position, with both knees at 90 degrees, rotate your body whilst holding a weight or weighted ball straight ahead of your chest. Repeat the movement on alternating sides as you walk through a number of lunges.

For Flexibility

Lower back rotation

Laying on your back with your arms in a crucifix position, rotate your legs and torso to one side keeping your shoulders on the ground. Hold this position for a few seconds and swap sides. Repeat this a few times each side.

Back extension

Laying on your stomach, slowly push your body off the ground as though doing a press up whilst keeping your pelvis on the ground. Raise the body so that the back extends slowly, hold the posture for 3 seconds, lower and repeat 8-10 times.

Hip flexors and quads

Laying face down on the ground. Place a rolled up towel under your knee so that your leg is partially off the ground. Reach back and grab your foot, pull the heel towards your bottom so that you feel a stretch in the thigh and hip flexor. Hold for 12-15 seconds each side.

Hamstrings and back

Sitting on your bottom on the ground, reach forwards down your legs with both hands as far as possible. Grab your legs and hold the position for 5-6 seconds. Release and repeat five times.