Ski conditioning

• Warm up on a step or eliptical machine, or walk or take stairs for 5 minutes every other day.


• Squats and lunges are the basics. Execute slowly to maximize strength gains.


• All moves should begin slow and controlled.


• Single leg squats promote balance, strength, and proprioception.


• Slow, walking cross-over lunges will recruit additional supporting muscle groups to protect the knee. Don't exceed a 90 degree angle of the knee above/over the toes.




• Training on an unstable surface will assist you in balance and strength training (lower body) for skiing


• Progress to executing all exercises on a mat or disc (unstable surface).


• Strenghten the muscles around the knee, core and upper body : Simulate ski movements side to side, front and back, side stepping, etc.


• The surface doesn't need to be expensive (Bosu) or fancy. You can work with a piece of foam, or disk--anything soft. Ross and TJ Max usually have a thick mat or disc under $12.


• Start on the left side of the surface and slowly side step 2 steps on to the disc and then off the right side.


• Return from the right


• Practice a clock. Start with both feet on top and lunge Rt foot forward to 12, 1, 2, 3 etc to 6. Repeat on Lt. Practice repeaters up to 4 in one direction, on each side.


• Get creative and simulate other ski moves either from ( on top) or to (approaching) the disk or foam.