Ski Specific Exercises -- Adapting to On-The-Hill Conditions

Now as a senior, I have progressed in my lifetime of skiing from competitive to patrolling, and now as strictly recreational. Since there are mountains in my location, during the off-seasons, I can find roads and trails at higher elevations on which to walk for improved cardio-pulmonary fitness (with approval from my cardiologist). The basic strength agility exercises, which can be done indoors, include half squats with bounces, one-leg balancing while doing a half squat, torso twists with and without arm lifts (with and without some weight), bend over to touch toes (or as close as possible) holding for several seconds, and lying on floor with leg lifts and twists, and pulling knees up to the chest to stretch lower back. If telemark skiing is anticipated, one can stand with one leg in front of the other (2-3 feet), bend knees and maintain balance while doing partial squats or lunges (holding a chair on the side can help maintain balance).

Since skiers must climb hills usually for short distances, one can practice in advance by walking up hills with legs spread apart (like the herring-bone climb), or sideways taking care to stay balanced. To simulate skis, ankle weights could be applied, but I haven't really felt this was necessary. Although these specific exercises have worked for me, a preferred set of exercises is described by Michael Geary in his Avalanche Ski Training E-book. This very modest investment is well worth while for any serious skiers who want to maximize their comfort on the ski slopes.

Click here for Michael Geary's Avalanche Ski Training