Never miss an Article
Sign up for our newsletter to receive the latest articles to guide your journey to a harmonious mind, body and spirit.
Following our yoga poses for strong, stretchy, resilient legs last month we’re giving you five more exercises to increase stability, strength and balance to help you stay injury-free on the slopes. Creating a strong foundation from the ground up is important for athletic performance. Being able to land and take off effectively is a game changer so practicing acceleration and deceleration is a great way to build stability in the feet, ankles, knees, glutes and hips. These exercises aim to engage the whole lower half of the body so that we can understand how they work synergistically to create a sturdy base. These exercises aren’t just great for skiing but for a multitude of sports such as running, soccer, basketball, biking and others.
Great for balance and power as you add a mid-air rotation to a classic squat jump, allowing you to practice landing and taking off, essential skills for a day on the slopes.
Start in a squat position, as you push off from the ground into a jump use your arms to turn 90, 180 or a complete 360 degrees in the air. Keep the core engaged and land into bent legs to protect your back and knees, use the natural spring of your legs to launch and land. Using your arms to help you spin is crucial as is leading with your eyes, that way you gain enough torque to complete the spin and you can see where you’re going to land. Repeat for 20 reps and 2-3 sets.
For skiers, single-leg power and balance are highly important, the pistol squats are great for single-leg isolation and core engagement, think moguls! It’s key that you elevate your arms to shoulder height for balance, retract your shoulders to keep your chest up and activate your core muscles.
Extend one leg forward and maintain a raised position throughout the entire movement. With a slight hip hinge, bend your supporting knee to lower into a squat while keeping your back and torso straight. Lower until your buttocks are close to your supporting heel, then activate your glutes and use the supporting heel to lift back up. Return to the initial position. If you’re not quite ready for a full pistol squat yet try using a chair or box for support or try resistance bands or a TRX if you have access to them. Aim for 5-8 reps per leg for 2-3 sets.
Great dynamic stretch for the feet and the quads, and is also great for knee health and range of motion in the hips.
This exercise allows you to find some depth and full range of motion for the knees and quads, while also opening up the hip flexors and stretching the front of the ankles and the bottom of the feet (your feet contain more than 100 muscles, ligaments and tendons).
Start in a low squatting position with your chest up and bring your arms out in front of you in line with your shoulders and begin to lean back while lowering your knees to the ground at the same time. Bring your arms out wide as you lower and open your chest at the bottom. Use a small amount of momentum but a lot of core strength to roll back to your heels and a low squat position from which you’ll stand or jump. This is a great way to cultivate power in the glutes as we’re working them from a lengthened position, this has been shown to result in greater strength gains. If your knees and hips don’t quite feel up to this yet try placing yoga blocks under where the knees will land to decrease the distance you have to travel. You can also use the blocks under your hands to assist you while you lower. Try it for 8-10 reps and 2-3 sets.
Lateral ski jumps involve dynamic movements utilizing your body weight to target muscles across your lower body, such as the quads, glutes, and hamstrings. These plyometric exercises, characterized by their explosiveness, are effective in preparing your lower body for the rapid bursts of power needed during skiing. Being able to move laterally is great for improving balance and coordination too.
Begin with your feet at hip-width apart and maintain a slight bend in your knees, adopting an athletic stance. Shift your weight to balance on one leg, then execute a lateral jump to land softly on the other leg. Repeat this movement by jumping to the opposite side and landing on the alternate leg. Mimicking the motion of a speed skater, swing your arms from side to side as you repeat the exercise. To modify take smaller leaps or take two to three smaller steps like a shuffle. Be in a continuous state of motion for 1 minute for 3 sets.
The cossack lunge not only helps prevent muscle imbalances but also enhances, strengthens, and stabilizes the entire hip joint. This exercise provides a beneficial stretch to the hip adductors in the extended leg, contributing to improved hip mobility over time.
To perform the cossack squat, start by standing with a straight back and your feet positioned slightly wider than shoulder-width apart. Angle the toes of both feet outward at approximately 30-45 degrees. Flex one knee outward, lowering it over the 2nd and 3rd toes, while moving the knee slightly to the outside and attempting to bring the hamstring towards the back of the calf. Keep the other leg straight, rotating the knee and toes upward toward the ceiling, ensuring both heels remain on the floor. While lowering into the squat, maintain a straight-back posture. To return to the center, push off the foot of the bent leg, and although standing up fully is optional, it can aid in stabilization if needed. The cossack squat, by working through multiple planes of motion, promotes an increased range of motion in the hips, knees, and ankles. This exercise is a simple yet effective way to maintain joint health by engaging them in their designed movements without causing undue strain. Aim for 16 reps and 2-3 sets.
Sign up for our newsletter to receive the latest articles to guide your journey to a harmonious mind, body and spirit.
Our business name pays tribute to David’s time in India, where he first discovered the interconnectedness of the body, mind, and spirit.
Book a free consultation call to discuss your specific concerns or goals. We would love to help get you on the right path for finding a lifestyle thats more harmonious in mind, body and spirit.
Follow along with us @sunadaliving