Hoping someone can advise or post a few links to point me in right direction.
I’d like to do some exercises to improve strength, balance and hopefully address what I think is a bit of weakness in one leg compared to the other (left leg isn’t as good, turns to right are worse).
I’ve left it a bit late due to various reasons, so I’ve got 4 weeks, which is better than nothing.
Is there somewhere online that has some sort of ski-related exercises that I could do daily to improve things a bit? Thanks!
Last edited by Poster: A snowHead on Wed 15-01-25 14:58; edited 1 time in total
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
You'll get lots of suggestion, I'm sure, including squats. My physio had me doing squats in front of a mirror, and put something behind me so I could check I was symmetrical. Which I wasn't - he'd seen that, but I'd never thought about it! Took a fair bit of effort to avoid "favouring" the weaker side.
Simply riding a bike uphill is pretty good!
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?
Very basic, but with any flight of stairs .... only two at a time .... doesn't favour one limb, promotes balance and gives good range of free movement ... at no real cost.
If there's any nice environment with steps, all the better to get out regularly to facilitate, urban or rural views available
You don't need ski related exercises. Just good exercises. If you have an imbalance unilateral exercises are a good option e.g. single legged squats.
My advice would be to see a physio for a screening. They can actually see if there is a problem (it could just be your ski technique rather than an underlying issue). Then give you specific advice and exercises.
I know someone that went to a physio in his mid 30s due to something not too dissimilar and was very surprised to find out he'd lived his life with one leg considerably shorter than the other!
Anyway, snowHeads is much more fun if you do.
Anyway, snowHeads is much more fun if you do.
There is plenty of info on the ski fitness and rehab area.
Not sure if you have access to a gym or not but here are a few suggestions of things you can search for:
Doing some general body weight exercises, such as sitting and standing onto a chair/block without pushing yourself up, just utilising the core/legs and not the arms. Double then single legs.
Similar to above but standing stepping up and down from a step. / Block. Also mini jumps.
General core exercises, plank, pilates type moves such as holding a sit up.
Using bands on you legs to do side steps, lunges, leg lifts etc.
Balance exercises, single leg stands (try closing your eyes to make it harder), bosu ball if you have access.
Plenty of stretching (and always after skiing too).
Now the disclaimer, I'm not a fitness trainer, physio or anything else but these are the sort of things I have done. As will all exercise, check with a doctor or professional first.
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
+1 to see a physio, you have a specific issue in the imbalance and they will be able to help fix it. There could be a load of reasons for the imbalance and by seeing you in person they will be able to narrow it down to something that might actually work. Hope it works out for you
After all it is free
After all it is free
Left a bit late. Cycling's great but takes longer to see benefits and longer sessions than most people want to spend.
Try ski leg blasters.
20x air squat, 20x alternating lunges, 20x jump lunges, 10x jump squats. All done strait after each other as one set without breaks. Rest and repeat. 3-5 sets a couple of times per week.
I like to warm up with a 1/2 set (10/10/10/5). If you find the full sets too hard do 1/2sets. Don't be surprised if have to do that.
Builds strength, lactate tolerance and helps balance.
Lots of videos on you tube like ths one. Personally I'd slow the squats and lunges down from this but...
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Thank you everyone, lots there to think about. Agree physio is a good plan, but probably more realistic for me to tackle next year. Will do what I can with some of the exercises you’ve all suggested.
Yes it’s later than ideal, my dad has been ill and recently died, so everything else has gone out the window. Just need something positive to focus on now.
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Have a good holiday, @Lilaclou. Don't beat yourself up - maybe find a good instructor and treat yourself to a private lesson or two. Can make a huge difference! And spend plenty of time sitting on a terrace (preferably in the sun!) with a nice drink.
snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
In 4 weeks you can make good progress. I now follow the same routine as is @adithorp's post, 100 reps of each, say every other day.
Plus yoga poses I know like the back of my hand ... unrelated to skiing conditioning.
No need for any equipment or gym.
Some work on balance would also be great, check out the eyes closed standing on one leg exercises. Also the classic plank. Build up the seconds.
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.
@adithorp, Just tried your routine. I’ve a long way to go! I had to do just the 10 reps and that was enough for me. You’re right, 4 weeks is definitely not long enough
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
@Snow&skifan, thank you, just tried some balance on one leg with eyes shut, felt not too bad, but how long of a try are we talking about here? I managed about 20 seconds, right leg easier then left.
You know it makes sense.
You know it makes sense.
@Origen, thanks, I’m still at late beginner stage, maybe early intermediate (although I think I’ll forever see myself as a beginner having started so late, mid forties). I’m booked into ski school every morning for group lessons but yes, a private might be good (although will have kids with me so maybe for the 3 of us). Definitely need to focus on enjoyment for sure.
Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
@Lilaclou, a start and regular commitment is always 100% better than nothing in reality
At least you're considering the impact, making a plan and anticipating some benefit. All good in reality, also early start on next season
Hopefully you'll enjoy your time away and build a little more afterward.
Poster: A snowHead
Poster: A snowHead
@sno trax, great suggestions thank you I’m going to try them out
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
@boarder2020, @ski3, thanks for your ideas, one legged squats coming up
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?
Overheat you house then dress in all your ski gear and faff around for half an hour until you collapse with heatstroke.
Put some gravel in a leaf blower and have a neighbour blast it at your face.
Go to the corner shop and buy a can of coke then leave a £10 tip.
Find some fetid cheese - lob in a bottle of bargain booze's cheapest white and heat it in a pan. Eat it with stale bread or some half cooked spuds.
Practice your "Ow much?" face where you bravely accept multiple daily assaults on your bank account.
@adithorp, Just tried your routine. I’ve a long way to go! I had to do just the 10 reps and that was enough for me. You’re right, 4 weeks is definitely not long enough
Don't worry, that's not a surprise. Do that a couple of times then 2x sets next couple then 3x. Then up it to a 10 set followed by a 20. That's 4 weeks and you've trippled your work load.
ps. Don't tell anyone but... If I've not done any over the off-season, I'm in the same boat
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
Lilaclou wrote:
@Snow&skifan, thank you, just tried some balance on one leg with eyes shut, felt not too bad, but how long of a try are we talking about here? I managed about 20 seconds, right leg easier then left.
As long as possible, build it up. Try to concentrate on the core being engaged and breathe.
That’s normal, like skiing everyone has a ‘better’ side. 20 seconds is a good start.
This will also help low light skiing conditions.
After all it is free
After all it is free
Quote:
I managed about 20 seconds, right leg easier then left.
Pretty good I reckon!! I do it whilst cleaning teeth (my electric toothbrush does 4 x 30 seconds) but with eyes open.
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You'll get to see more forums and be part of the best ski club on the net.
Origen wrote:
Quote:
I managed about 20 seconds, right leg easier then left.
Pretty good I reckon!! I do it whilst cleaning teeth (my electric toothbrush does 4 x 30 seconds) but with eyes open.
Same here but because of a damaged ankle rather than balance. Once you get into the habit, you don't even have to remember to do it or find time for it. Those 2 things are what prevent me from doing more specific exercises for my ankle.
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4 weeks is better than anything less and you'll certainly get the benefit. Have a look on YouTube there are plenty of free ski fit programmes. I'm following one myself but have more time. I'm pretty fit and active but my legs are in bits. Whilst I agree general fitness helps the movements in skiing are a bit niche and benefit from more targeted exercises.
snowHeads are a friendly bunch.
snowHeads are a friendly bunch.
@Lilaclou, You have received excellent advice.
In addition to Leg Blasters, Stretching/Rolling (with Roller), Balance training and possibly some form of Aerobic (Skipping?)...I would simply add Press-Ups (if necessary from knees or pushing away from a suitably raised surface). As well as chest and shoulders, this will also help with Triceps (good for polling) and core.
There is more to a correct Press-Up than you might think:
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.
Lilaclou wrote:
@Origen, thanks, I’m still at late beginner stage, maybe early intermediate (although I think I’ll forever see myself as a beginner having started so late, mid forties). I’m booked into ski school every morning for group lessons but yes, a private might be good (although will have kids with me so maybe for the 3 of us). Definitely need to focus on enjoyment for sure.
As a late beginner core strength and flexibility may be more helpful than trying to build thighs like Bode Miller. Particularly in separation of upper and lower body movements, being very aware of your weight distribution over your feet etc. This will be a great help in putting your lesson learning into practice. Pure strength exercises may actually be counter productive in the short term by reducing flexibility. My recommendation would be to join a pilates class and try and fit in 2 sessions a week. Also try and do lots of aerobic exercise, cycling or jogging or machines in a gym at least half an hour where you get too out of breath to easily hold a conversation, this will help a lot in the thinner air of the ski resort
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
Leg blasters are all very well if you are Laura Kenny but quite extreme as a starter exercise. Try this course first. The first 4 weeks have videos so it’s perfect for you:
@Lilaclou, you're starting about 4 weeks earlier than I ever used to start prepping for a holiday!
Build it up over the next 4 weeks and you'll be in much better shape than you are now.
Otherwise you'll just go on seeing the one name:
Otherwise you'll just go on seeing the one name:
what...snow wrote:
Leg blasters are all very well if you are Laura Kenny but quite extreme as a starter exercise. Try this course first. The first 4 weeks have videos so it’s perfect for you:
I agree - but it is Not advised to jump straight into full Leg Blasters at full speed....but start more gently with Mini Blasters. Here is the recommended regime:
There are two versions: The one I recommend starting with begins with the word “Mini”…
Mini Leg Blaster
10x Air Squats
5x In-Place Lunges (5x each leg, 10x total)
5x Jumping Lunges (5x each leg, 10x total)
5x Jump Squats
Leg Blaster
20x Air Squats
10x In-Place Lunges (10x each leg, 20x total)
10x Jumping Lunges (10x each leg, 20x total)
10x Jump Squats
As coach Rob Shaul in the video says, Leg Blasters are no joke. If you try to jump in and start doing them like Pip Hunt you’re going to get really sore and/or pass out, especially if you do a full set. My recommendation is to start it really slow. Don’t “sprint” like Pip does for the first couple of weeks. Ease into it, like any new exercise, and see how it works for you. If you’re sore the next day but recovered on the second day after training, you’ve done well. If you’re still sore on the second or third day after a workout you need to tone it down a notch or two.
Here’s a reasonably conservative training plan. Don’t push it! If in doubt, take it even slower than this plan suggests. If you’re already in great shape — no soreness the next day at all and it was a piece of cake — great, progress through the weeks at a faster rate.
Week 1
Mon, Wed, Fri – 2 or 3 sets of “Mini Leg Blasters”, 60 seconds between efforts
Week 2
Mon, Wed, Fri – 5 sets of Mini Leg Blasters, 45 seconds between efforts
Week 3
Mon, Wed, Fri – 10 sets of Mini Leg Blasters, 30 seconds between efforts
Week 4
3x Full Leg Blasters, 4x Mini Leg Blasters, 60 seconds between efforts
Week 5
3x Full Leg Blasters, 4x Mini Leg Blasters, 45 seconds rest between efforts
Week 6
4x Full Leg Blasters, 2x Mini Leg Blasters, 30 seconds rest between efforts
Week 7 and onwards
5x Full Leg Blasters, 30 seconds rest between efforts
Poster: A snowHead
Poster: A snowHead
@Old Fartbag, that first part is what I suggested (see my second post).
The last bit... "conservative"? You call 1000% increase in the total number of reps in 4 weeks? If that can be achieved you're cheating.
Obviously A snowHead isn't a real person
Obviously A snowHead isn't a real person
Even a small proportion of all this will be masses more preparation than most recreational skiers do before an annual holiday.
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?
adithorp wrote:
The last bit... "conservative"? You call 1000% increase in the total number of reps in 4 weeks? If that can be achieved you're cheating.
I simply quoted the website....but it also said to take it at your own pace if necessary.
Overheat you house then dress in all your ski gear and faff around for half an hour until you collapse with heatstroke.
Put some gravel in a leaf blower and have a neighbour blast it at your face.
Go to the corner shop and buy a can of coke then leave a £10 tip.
Find some fetid cheese - lob in a bottle of bargain booze's cheapest white and heat it in a pan. Eat it with stale bread or some half cooked spuds.
Practice your "Ow much?" face where you bravely accept multiple daily assaults on your bank account.
Should have you in top shape.
If that’s how my ski holidays are like, I’d stay home.
You want to mix a strength base with an element of conditioning.
With only 4 weeks to go, you’ll struggle to accelerate strength through progressive overload but it’s definitely worth starting a compound lift programme of squats, deadlift variation and even some upper body like chins or pull-ups (promotes stability and core as much as anything else)
Conditioning-wise - be careful. Jump into leg blasters and your DOMS will go through the roof alongside your injury potential.
I would think carefully and maybe compliment heavier lifting with air squats daily, non-weighted lunges, lots of stretching/mobility and then something like a bike/stepper.
You’ll want to do something every day but slow and steady wins the race.
Then you can post your own questions or snow reports...
Then you can post your own questions or snow reports...
I do the standing on one leg with my eyes closed when I brush my teeth and swap legs half way through. It’s a good way to be consistent with it. It’s also harder than it sounds.
After all it is free
After all it is free
Run. It's what we are designed to do and I find it really good for leg conditioning as well as fitness.
Also, don't forget to warm down and stretch afterwards. I find that taking the time to stretch after a day's skiing is very useful now that I am (getting) old(er).
You'll get to see more forums and be part of the best ski club on the net.
You'll get to see more forums and be part of the best ski club on the net.
I tend to do pretty much nothing, then a few months out I worry so I book myself a ski trip before my ski trip. I find that skiing is great conditioning for skiing
Ski the Net with snowHeads
Ski the Net with snowHeads
I really hate fitness videos. Watching fit and muscly trainers making everything look easy is anything but inspiring. Show me someone way out of condition struggling through it and it might have a better result. (Although probably not, TBH).
@SnoodyMcFlude, That used to be my approach too, in my 40s and into my 50s when the obvious flaws started to appear, i.e. a few days skiing was no longer sufficient to get me back to the desired fitness level.
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