Injuries are common on winter holidays. This is mostly because skiing and snowboarding use muscle groups which tend to be unused in other sports. Doing some simple exercises in the lead up to your trip will not only let you enjoy it more but help you improve your skiing technique.
No matter if it’s your first time on skis, or you’re a professional hurtling down the slopes, these exercises will increase your strength endurance.
Try to do each of these three times a week.
Squats
- Stand with your feet shoulder width apart, and with your toes pointing just a little out. Keeping your chest up and shoulders back, squat down between your feet, aiming to get below 90 degrees, tracking your knees to your toes (we go below 90 degrees as it helps us when recovering from a bad position whilst skiing). Start off with three sets of 20 reps, gradually increasing the difficulty by adding some weight and pausing at the bottom position.
Wall Sits
- Sit at 90 degrees against a wall, pushing your back into the wall and feet shoulder width apart. Try to hold this position. Start with 3 sets of 20 seconds and increase the time on the wall as you get stronger.
Box Jumps/ Step Ups
- Using a box (or bench), start by stepping up on to the box, pushing through the leg on the box to stand. Slowly step down and switch legs. If that is too easy, jump with two feet at the same time on top of the box. Increase the height of the box to add difficulty. Do three sets of 20 reps.
Push Ups
- Start by keeping the elbows tight into the body, and engage your core so you keep your body in one straight line without collapsing the back. With hands directly under your shoulders, lower yourself to the ground and push back up. Start with hands on a high box or bench and then progress to the floor. Do three sets of 10.
Plank
- Lean on your forearms, with elbows directly below the shoulders. Keep your body in a straight line, activating your core without collapsing your back. Start by holding for 20 seconds and increase the time as you build strength. Do three sets.
Pam is an Ellis Brigham ambassador. Snowfest 2017 is a week-long in-store celebration of all things ski and snowboard, hosted by Ellis Brigham. It will kick off with a launch party at the flagship Covent Garden store on Tuesday 24 October, from 5pm till 10pm. Entry is free for guests to enjoy music and Alpine inspired food. For more information and to register interest visit ellis-brigham.com/snowfest
Skiing and snowboarding aren’t the only ways to enjoy your winter. Click here to find out why a winter walk can be fun!
