Simply the best: Exercises for Skiing and Snowboarding

Wake Boarding and Water Skiing

Ultimate Guide

Pro Exercises

These exercises are Pro.

Lets get started:


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How to do these exercises

Watch the Gifs

Read the instructions.

Don’t get hurt.

Bring it like a boss.

here

we

go!


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Pro Exercises

Poling Lunges

Poling lunges

with body bars

What it works:

  • Similar to standing up with ski poles, this exercise helps prepare is for the slopes

Who its for:

  • All skiers

Pros:

  • Practice this at home (or in the gym) and you'll get far less tired on the slopes especially if you're falling down and standing back up

Cons:

  • Can be tough on people who have pre-existing knee pain

What it does:

  • Makes getting up with poles much better

How to do it:

  • As per GIF

  • make sure you work both legs the same amount of reps


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Strengthening the knees

Peterson step ups

Peterson Step-Ups

What it works:

  • One of the most important muscles for knee stability is called the VMO: vastus medialis oblique.

Who its for:

  • Everyone who skis and snowboards

  • except people who have preexisting meniscus or ligament damage in the knee

Pros:

  • Help stabilize the knee

  • Keeps us from falling (somewhat)

  • Helps prevent several types of common knee injuries that occur during snowboarding and especially skiing

Cons:

  • This exercise is not safe to do for people who have pre-existing meniscus and or ligament injuries in the knee: if your meniscus is damaged or missing do not perform this exercise

  • This is actually a very technical exercised that's difficult to learn and do

What it does:

  • By strengthening the primary muscle controlling knee stability, the vastus medialis oblique, this exercise helps us perform better in all leg strength sports including winter sports such as skiing and snowboarding

  • This exercise is Pro: it's commonly performed by the world's fittest and winningest athletes under the supervision of exceptional strength coaches

How to do it:

  • As per GIF

  • Note that the left leg moves forward and the left foot moves ahead of the right foot

  • Note that the left heel touches the ground but the left toes do not

  • Note that the right knee moves forward as the left foot moves forward

  • Note that the right heel comes up in the air and all of the weight is on the toes as the left foot moves forward and down

  • The right foot should be rotated about 30 degrees away from the left foot

  • perform the same number of reps on both legs: usually 8 to 12 reps, two to four sets

I almost didn't include this exercise because it's so hard to teach via a web page (it's much better to teach and demonstrate it in person, with my clients) but it really is the best and possibly most important knee strength exercise that I know.


Surfer squats

On a bosu ball.

What it works:

  • the legs, plus helps train the muscles that are engaged when we're doing stunts and tricks

Who its for:

  • Snowboarders who want to do tricks

Pros:

  • It's a fun and cool exercise

Cons:

  • Doesn't help much with skiing

What it does:

  • Helps with snowboarding tricks mostly

How to do it:

  • As per GIF

  • be sure to work both sides evenly


180° and 360° squat jump twists

What it works:

  • All the twisty muscles that are used during stunts

Who its for:

  • Trick snowboarders and occasionally, trick skiers

Pros:

  • Works all the muscles that we use during these stunts

Cons:

  • It's not exactly the same as when we are on a snowboard

  • when we do a 180 jump on a snowboard we land on a slippery surface and have to stabilize thewhen we

  • When we do a 180 jump on the floor we land on a hard surface that suddenly stops

  • so it's not exactly the same as when we were on the snow with our board, man

  • also this exercise is kind of tough on the knees. So don't overdo it.

What it does:

  • Helps us bust a move on the slopes

How to do it:

  • As per GIF

  • 6 reps, 3 sets is usually enough



About this page:

Tucked into the mountains of far northern California (in Shasta County), is the city of Redding. This is where Dale Maynor is a personal trainer, teaching group exercise and fitness. Dale can be found on his Facebook fan page or teaching clients and classes at the Shasta Family YMCA, or the City of Redding Parks and Rec, and more.