5 Exercises To Get Ski And Snowboard Ready

Ready to hit the slopes this winter? If you spend most of your week cooped up at a desk, weekend ski and snowboard trips could leave you with strained muscles and a sore back. But with the right preparation, including strengthening your hamstrings, quadriceps, back and core, you won’t have to risk injury or suffer from the usual aches and pains, says Mike Morin, alpine program director at Stratton Mountain School, who coached the U.S. Ski Team for 10 years through the Lillihammer, Salt Lake City and Torino Winter Olympics. These five exercises, recommended by Morin, will get you into the right shape to be a true winter weekend warrior.

1. Toy Soldiers
Having flexible hamstrings is crucial for skiing and snowboarding, says Morin. While something as simple as a seated forward bend can stretch your hamstrings, active and dynamic stretches like the toy soldier are most effective, he says.

How to: To start, stand up straight with your left arm out to your side at shoulder height. Without bending your knee, kick your right leg while extending your left arm out in front of you to touch your toe. Repeat with the left leg and right arm. Complete three sets of 10 to 12 reps on each side, alternating legs, moving forward with a step in between each kick.

2. Step-Ups
Skiing and snowboarding are both “leg sports,” so strengthening the quads is hugely important, Morin says. “When you start skiing and snowboarding, all of a sudden you’re using these big ranges of motion you wouldn’t normally use.” Step-ups not only strengthen your quads and glutes, but also improve range of motion. Plus, you’ll be able to brush up on your balance and coordination, which you’ll definitely need on the slopes.

How to: Stand facing a box, step or chair and place your right foot on the flat surface. Step your left leg up to meet your right, by pushing into your right foot and using the muscles in the right leg to propel you (rather pushing off your left foot). Step down with your left leg, then your right. Complete three sets of 10 to 12 reps and then switch legs.

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