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my favourite 'no equipment' leg exercises for skiing

 Poster: A snowHead
Poster: A snowHead
Hi guys!

I have written a short blog on some of my favourite ways to get ready for a ski trip. It's just 7 leg exercises, no gym or equipment required. They are pretty basic movements most people should be able to do, unless you have any serious knee injuries etc.

here is the link - http://batterseaski.co.uk/my-favourite-leg-exercises-to-prepare-for-a-ski-trip-no-gym-required-seven-leg-exercises-to-get-your-legs-in-shape-for-a-ski-trip/

The exercises are:

Jump squats
Alternate lunges
Single leg hip thrusts (both sides)
Calf raises
Speed squats
Side lunges
Ski sit

Thought it was worth sharing on here. Keen to hear any thoughts on other effective leg exercises in preparation.

Joe
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 Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
I like pulse squats as well; my pole plants with imaginary poles helps get a few extra out. Very Happy and some funny looks obviously
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 Well, the person's real but it's just a made up name, see?
Well, the person's real but it's just a made up name, see?
Haha, nice touch. Might bring out the poles in my next session!
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You need to Login to know who's really who.
@joeyg, thanks for that.
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 Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
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 You'll need to Register first of course.
You'll need to Register first of course.
@joeyg,
http://youtube.com/v/IlYi6p7gjV4 add hindu squats to you list , absolute spot on for skiing muscles
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 Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
I bought a balance board this year and the ONLY pre skiing exercises I did were on that, I have bad knees, am 60, carrying 2 stone more than I need and nothing hurt me after 12 days skiing. That's a first for me - I always get very sore legs after a few days and really bad DOMS. I did about 6/8 weeks daily exercises on it so massively exercising core but also did squats and calf raises on it as well. Must have done a lot of good!

This is the one I bought: https://www.amazon.co.uk/dp/B07L4LJ3R9/ref=cm_sw_r_tw_dp_U_x_kLIwCb3AY9J2E?tag=amz07b-21
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 After all it is free Go on u know u want to!
After all it is free Go on u know u want to!
swishtony wrote:
I bought a balance board this year and the ONLY pre skiing exercises I did were on that, I have bad knees, am 60, carrying 2 stone more than I need and nothing hurt me after 12 days skiing. That's a first for me - I always get very sore legs after a few days and really bad DOMS. I did about 6/8 weeks daily exercises on it so massively exercising core but also did squats and calf raises on it as well. Must have done a lot of good!

This is the one I bought: https://www.amazon.co.uk/dp/B07L4LJ3R9/ref=cm_sw_r_tw_dp_U_x_kLIwCb3AY9J2E?tag=amz07b-21
what exercises did you do, and for how long each day?
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You'll get to see more forums and be part of the best ski club on the net.
I like that you put in calf raises as most routines dont include calf work... I would take out the waist break floor touch in the side lunges though as it patterns poor skiing form.. nice job on a short video !
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Ski the Net with snowHeads
You can always do what the pro's suggest. The BBC published a fantastic series of videos from top GB sports people as par tof their Get inspired programme. Particularly well represented were the GB snowsports team. I personally found that combining these two is very effective (I agree about calf raises, and do them most days after skiiing just to activate my calves)

Rowan Cheshire Leg Workout
[/url]
Emily Sarsfield Balance Routine
[url=https://www.bbc.co.uk/sport/av/get-inspired/45018189]


Also in the series are Rowan Cheshire's other videos
[/url]
[url=https://www.bbc.co.uk/sport/av/get-inspired/45018189]


Some readers might enjoy these two from Aimee Fuller
[/url]
[url=https://www.bbc.co.uk/sport/av/get-inspired/45018189]
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 snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
skimottaret wrote:
I like that you put in calf raises.....


Yes and should also therefore add in something for anterior tibialis, the most ignored ski muscle there is (apart from the one between the ears). Using a band for resistance and pulling toes up towards knee works.
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 And love to help out and answer questions and of course, read each other's snow reports.
And love to help out and answer questions and of course, read each other's snow reports.
Did an exercise the other day which was as close to a good ski burn as I've experienced. Squat Jacks (ie in a squat or half squat position and do jacks). It makes sense as it is a similar position to skiing with the forces acting on my quads. Apologies if it's included in some of the above. I'm still doing HIIT 4 times a week, yoga once a week and a good run once a week (16-20km), hopefully with the social mountain biking I should be in a good place for next season with a bit more focus from Sept onwards.

https://www.youtube.com/watch?edufilter=NULL&v=LK3jSsdQ7M4
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 So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
So if you're just off somewhere snowy come back and post a snow report of your own and we'll all love you very much
swishtony wrote:
I bought a balance board this year and the ONLY pre skiing exercises I did were on that, I have bad knees, am 60, carrying 2 stone more than I need and nothing hurt me after 12 days skiing. That's a first for me - I always get very sore legs after a few days and really bad DOMS. I did about 6/8 weeks daily exercises on it so massively exercising core but also did squats and calf raises on it as well. Must have done a lot of good!

This is the one I bought: https://www.amazon.co.uk/dp/B07L4LJ3R9/ref=cm_sw_r_tw_dp_U_x_kLIwCb3AY9J2E?tag=amz07b-21


Decathlon have them even cheaper & we all use them in our house. Can you jump onto it & land it yet?
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 You know it makes sense.
You know it makes sense.
Just started my "get fit for skiing" routine, by skiing, I mean sopib (abseiling into coulouirs and other interesting stuff), moguls, carving silly angles, tree skiing etc

I start with a 3 minute run about this time of year as I am usually very unfit after the summer, too hot to do anything strenuous, even in the UK summer, for me, I usually have aching muscles for two days after.
Just had a 5 minute /1000m run, I expect my legs will ache a little for the next two days,
I try to get out for a run every 2-3 days, building up to 5000m+/30min runs, ideally incorporating some up & downhill sections.
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 Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
Hi Joe,

Found you here by chance, great exercises. Thanks.

I trust you've turned my old skis into a fine piano by now!

Best,

Francis
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