KEEPING SKI FIT

If you have been skiing before you probably do what most of us do, hop on the slopes in the morning... ski all day, stop for lunch, get back in the late afternoon and then 'apres-ski' for the evening, which so far as I can tell means drinking lots of booze!

No doubt some of you come back from your ski trip pretty sore and achy! 

If you have ever picked up an injury while you are away on your ski holiday, you know only too well how much the rest of your trip is going to suck! ​

Watch my SKI MOBILITY VIDEO here

As with any sport activating the muscles you are going to use beforehand and ensuring that you have a good range of motion in the joints will help your body work correctly, perform better and more importantly reduce injuries!

Pre-ski muscle activation and warmup

Muscle Activations, Warmups and Strengthening drills: You can do the following sequence before a ski, try coming up with your own routine based on your body, some of these will work well for you others might not. For a warmup perform between 15-20 reps of each, or until you feel a slight burn in the muscles

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- Deadbug: Activates the abdominals and hip flexors 
-Spiderman twists: Activates transverse abdominals and also stretches the hip flexors and thoracic spine. 
- Superman: Activates the Posterior chain muscles, including glutes and muscles in the back. 
- Glute bridge: Activates glutes and abdominals 
- Shoulder taps: Activates the glutes and abdominals 
- Kang squats: Activates the Hamstrings
- OH Squat: Good mobility test to see what you need to work on.

Mobilisations

All the mobilisation and 'stretching' movements use a technique called PNF this is 'Proprioceptive Neuromuscular Facilitation', this is a much more effective method of improving the mobility of joint and the length of muscles. A good way of doing this is holding the position and tightening up everything in the body for approx 6 seconds, then releasing and relaxing for two deep breaths or 10 seconds. You can complete this for as many rounds as you like but I would recommend at least 2-3 for a good effect.

- Hip opener and ankle mobilisation, using PNF 
- Inchworms with Pushup

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Post Ski
- Hip opener with knee bend with PNF
- Twist hip opener with PNF
- Hip flexor and quad PNF
- Hamstring PNF
- Shoulder PNF
- Tricep PNF 

Foam roll/ Lacrosse balls

- Quads
- Calves
- T-spine
- Lacrosse balls in traps down whole of back

If you are about to go off on a skiing holiday, then feel free to contact me for some ski specific mobility and strength coaching before you go!

Do not let a silly little niggle ruin your holiday!

Watch my free ski mobility video demo here