It’s that time of year again. It’s time to get in shape for ski season.
Today, a few suggestions from the Snow Pros at PSIA-AASI, the Professional Ski Instructors of America and American Association of Snowboard Instructors, along with links to past “get in shape” workouts from braveskimom.com.
I promise you you’ll find something to inspire and motivate!
Tips from The Snow Pros
One of the things I love about these tips from PSIA-AASI is that the workout suggestions are divided by ability and goals.
As PSIA Alpine Team member Robin Barnes puts it, “If your goal is skiing mogul runs top to bottom, you’ll have to do more than stroll through the neighborhood. If your goal is to get comfortable on green runs, you don’t need to squat 200 pounds in the gym.”
Here, some specific suggestions from PSIA-AASI that mix up indoors and outdoors activity, along with links to specific braveskimom.com workouts.
Beginners: Stay Active
- Running, biking and aerobic classes will build your cardiovascular endurance, meaning you’ll have more stamina as you learn to ski or snowboard.
- Yoga helps with balance, while stretching and strengthening your muscles.
- Lateral jumps and standing on a balance board will develop muscle memory for skiing and snowboarding.
Intermediates: Turn It Up
- Squats will build leg strength and mobility.
- Skateboarding or longboarding reinforce the motions you’ll use snowboarding.
- Bicycling and rollerblading reinforce the type of independent leg action and balance used in alpine, telemark and cross-country skiing. They also build cardiovascular strength.
Advanced: Go All In
- Power up with cardio. Exercise to the point of being aerobically winded for 10-15 minutes, every day.
- Focus on your legs and core.
- Commit to at least three weeks of exercise without missing a day.
- Balance all four quarters of your body. This means matching up lower and upper body exercises, as well as left and right side exercises.
Choose activities and exercises you enjoy and look forward to. If your workout isn’t fun, you won’t do it.
Amy Gan, an AASI Snowboard Team member shares this good advice.
“I stay in shape by getting outside and doing something active several times a week. Whether it’s hiking, mountain biking, or pumping a skateboard around a mini ramp, getting a good mix of aerobic and strength training keeps me riding all day once the snow flies.”
Brave Ski Mom Pre-Season Workouts
Workouts, tips, strategies, we’ve got it all. Choose your flavor, click the link in each title and get moving!
Tips, suggestions and links to videos so you can yoga at home. Yoga is good for getting in shape, and for easing tired muscles after a hardcore day on the mountain.
My favorite workout, designed by a PT who skis, runs and enjoys avoiding injury (don’t we all?). The emphasis on hip and core strength helps protect your knees while building stamina, strength and endurance. I’m going to go do this workout, right now!
Another PT designed workout for legs and core, including recommended stretches. If you’re short on time, here’s your workout.
Four alpine skiing specific exercises using a large exercise ball. Use these moves on their own or add them to your routine.
Four snowboard-specific exercises that emphasize balance. A 15-minute quick hit that will up your game. Requires a Bosu Ball.
Five exercises that target independent leg motion and strength to help you get in shape for telemark skiing and cross country skiing. Video links are included. A great 15 minute workout for alpine skiers as well.
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