Ski-specific Training

Leg Exercises

• Training for Outer and Inner Thighs
  Lie down on your side, first you are going to work your outer thigh, for this, you have to lift and lower your top leg with slightly bent knee. Straightaway, pulse it near the top of the range. And lift the top leg. Flexing foot, bend and flex you knee. Next, take it back on its original position. For the inner thigh, in this case try to bend the top leg with your knee forward and out of way. Finally lift and lower your bottom leg.



• Improving quadriceps
  It makes reference to the big leg muscles located in front of the thighs. In order to increase endurance of your quadriceps you have to do several squats. This is considered the least complicated but the most effective exercise for quadriceps.



• Strengthening Hamstrings
  These are situated opposite the Quadriceps. This is an excellent training for strengthening the Hamstrings. First, lie down on your abdomen and bend your knee so you flex your Hamstrings. After some repetitions, put ankle weights in order that it be more effective.



• Avoiding aching Calf Muscles
  When you ski your forward leg is submitted to a lot of pressure so it is important to strengthen and stretch your Calf Muscles. Due to this you can do some calf raises to avoid aching Calf Muscles in Skiing. A good exercise to strengthen Calf Muscles is stand flat on the ground, lift up to your toes, then lower you heels to the floor keeping your feet in parallel position, with heels together and toes apart, and heels apart and toes together. In the same way, you need to stretch the wall with your hands to five you support. Then move one foot as far back as you can while slowly pressing your heel against the ground; always keeping the stretch. Afterward do the same but with your other foot.



• Strengthening Shins Muscles
  Shins are particularly helpful when you tend to keep your weight way far back and you attempt to correct it by pulling forward with your Shin muscles. You can strengthen your Shins through this simple exercise: sit down and attach a light weight on your toes. Lift your toes and pull them toward you while maintaining your heels on the floor.
  Now is time to train Shins muscles, because they are particularly helpful when you tend to keep your weight way far back and you attempt to correct it by pulling forward with your Shin muscles. A way of strengthening the Shins is through this simple exercise: sitting down and attach a light weight on your toes and pull them toward you while maintaining your heels on the floor.

Knee Exercises

• Squats
  Do some Squat without weights at first, then try to do it with additional weight. In the same way, you can perform leg presses by first lying down, after lift your legs perpendicular to your body, and then push up against a platform.



• Leg Extensions
  For this training, you have to sit on a chair, and then lift your lower legs. Do this without ankle weights at first and then add some ankle weights. if you want optimize this exercise also you can use a leg extension bench. For this only you have to sit down at one end of the bench and put both your feet under a weight bar. Next continue bends and flexes your legs to lift and lower the weights.



• Lunges
  To start, be in a standing position, next step far back with your right leg while bending your front knee and your body weight slightly moving forward. Try to forward knee does not extend beyond the foot. Just like the previous exercises, do this alternately and with or without weight.



• Leg Curls
  To start, be in a standing position, next step far back with your right leg while bending your front knee and your body weight slightly moving forward. Try to forward knee does not extend beyond the foot. Just like the previous exercises, do this alternately and with or without weight.
  Although, having a full body exercise program is very important, when you hit the slopes, you will realize that pre-season conditioning for your knees and leg muscles provides great benefits.