How To Train For Ski Season

With ski season just around the corner, it’s time to think about getting yourself in shape for the slopes.

For some simple training exercises that seasoned and aspiring skiers can incorporate into their regular workouts, we turned to local fitness guru Helen Vanderburg, co-owner of Heavens Elevated Fitness.

Here are Helen’s picks, as demonstrated by personal training director Peder Lodoen.

1. Lateral Hops Over a Hurdle

Set up two “hurdles” and stand in the middle of them – any two matching objects can be used as hurdles. Jump sideways over the right hurdle, landing on the right foot, then hop back to the middle landing on two feet. Repeat with the left foot. Do this for a timed period rather than counting out a specific number of reps.

This exercise is good for developing leg strength, cardio strength, and the agility required for shifting weight from one leg to the other while skiing.

2. The Ski-Skate

For this exercise you’ll need something that can facilitate a gliding motion under your feet. Peder is using official “gliding discs” but if you don’t have those at home, this can be done using paper plates. Start in a tucked position with both arms set out in front of you. Slide one foot back at a 45-degree angle, while pushing forward with the arm on that side. Return to the starting position, then repeat with the opposite leg. Continue for a timed period, as if you’re skating.

This is a good one for getting your cardio up and for developing lower-body strength. The weight-shifting action is similar to that of cross-country skate-skiing or pushing across a flat section on downhill skis

3. Integrated Core Rotation

For this one, you’ll need a resistance apparatus such as rubber tubing with a hand-hold. Loop it around a post or other secure object and position yourself sideways with your feet in a grounded stance, holding your arm out to the side. Keep your feet planted and stretch the tubing past your chest, rotating your upper torso to face forward as you extend your arm out in front of you. Return to starting position and repeat for a timed period, then do it all over again with the opposite arm.

This exercise is all about getting the core fired up to stabilize you and also to generate power. The rotational movement and power-generation action is similar to what happens in your core while you’re skiing.

Heavens Elevated Fitness is located at 637 11 Ave. S.W. For information on classes, programs and memberships visit heavensfitness.com.