Downhill Skiing Exercises

Downhill skiing requires strength, endurance, flexibility and stability. According to the Become an Expert Skier website, the ultimate body for skiing is one that is powerful from the ankles to the shoulders. Fine-tuning all the muscles in between is the key to becoming an effortless skier. "A fit body is like a well-tuned sports car," says Jim Safianuk, publisher of Skiing Exercises for Recreational Skiers. "It handles effortlessly, acting on subtle intuitions." Positive, intuitive results on the hill start with ski-specific exercising.

  1. Flexibility and Mobility

    • A flexible skier is mobile and capable of weaving in and out of moguls. Stretching before and after exercise prepares your body for the rigors of the slopes, increases your range of motion and decreases your chance of injury.

      Try adding these stretches into your routine: Stand with your legs shoulder-width apart and twist from side to side. Increase the workload by holding onto a hand or weight plate while twisting. Stretch your quadriceps and hamstrings by sitting down, legs extended with hands reaching for your toes. Advanced stretchers can gently pull the toes toward your body.

    Cardiovascular Endurance

    • Skiing takes staying power; swimming is a great way to build up your endurance.

      Getting your heart and lungs in shape allows you to stay out on the slopes longer. Lap swimming, walking or jogging outdoors or on a treadmill, cycling and cross-country skiing are all ways to increase your stamina and cardiovascular capacity.

    Muscle Endurance/Strength

    • A strong core and leg strength is where it all begins for skiers.

      A skier's leg strength is her bread and butter. Perform exercises designed to build your quadriceps, hamstrings, hips, calves and ankles. Squats, leg extensions, leg curls and lunges are common, effective exercises.

      Core muscles (abdominal, hip flexors, glutes and lower back) are also important in helping you hold good skiing form. Strengthen your core by doing crunches on a stability ball. Also, back extensions are a tried and true core builder: Lie on the floor, stomach down in the "superman" position, with hands and legs elevated. This exercise can also be done on a Roman chair, an elevated piece of equipment that holds your legs and back in place while you dip down and up, found in most gyms. Another variation involves lying on a table or bench with your hips at the edge and holding your legs horizontal, either on your own or with aid of a friend.

    Plyometrics

    • Jumping is easy, inexpensive and effective.

      Plyometrics are explosive drills that can prepare your body for skiing. Try simple jumping exercises: Jump from side to side, beginning in 15-second spurts. Work your way up to one-minute intervals. Other ways to improve your quickness and power include frog jumps: From a standing start, propel yourself forward with your arms and legs, jumping as far as you can. Add an elevated jump technique. Jump up onto a weight bench, or other solid step-like structure; then jump back down.