How to Stay in Shape for Next Season

With the early end to this year’s ski season, now isn’t the time to be lazy. Staying in shape will help you avoid noodle legs once you’re able to get back on the mountain next season. Here are some moves you can do right at home to help maintain ski-season shape.

Squats
• Your quads are the first thing to burn out when you go skiing, so you’ll want to maintain your leg strength in the meantime. New to squats? • • Here’s how to do a basic air squat:
• Stand with your legs shoulder-width apart.
• Push your hips back and bend your knees like you are sitting into a chair.
• Keep going until your thighs are parallel to the floor.
• Keep your heels down and your knees behind your toes.
• Stand up and repeat.

Level up Squats
• Level up your squats by adding weights in each hand, or by doing squat jumps. Instead of just standing back up like an air squat, jump straight up, and then go back down into a squat.
• You can also try sumo squats. They are similar to air squats, but your feet are spread wider apart and your toes turned out. You can also • hold a dumbbell in your hands to make this more difficult.
• Aim for 3 – 4 sets of 20 squats.

Lunges
Lunges are great for strong legs/glutes and better balance – something skiers in particular should focus on. Here’s how to do a basic walking lunge:
• Stand up straight with your feet together.
• Step one leg forward and bend down so that your front leg is at a 90º angle with the floor.
• Make sure to keep your upper body straight with your shoulders back.
• Stand back up and lunge with the other leg.

Level up Lunges
• You can add weight in each hand while doing your lunges for more benefit. You can also vary the workout by doing reverse lunges or try balance side lunges. Still want more? Try jumping lunges to add some balance practice and cardio to your routine.
• Aim for 4 – 5 sets of 10 lunges on each leg.

Planks
Planking is a great way to work on your core strength. You use your core muscles of your abs and lower back a lot while skiing, especially on more difficult terrain. Here’s how to do a basic plank:
• Start by laying on the floor on your stomach.
• Push up on your elbows and toes, with your body in a flat line.
• Do not let your hips dip or your shoulders scrunch.
• Hold the position.

Level up Planks
Try different variations of planking. This could be side planks, planks with a knee to elbow touch, or planks with hip dips.
Try to hold your plank for at least 45 seconds at a time, with a minute rest in between.

Cardio
Cardio will help you keep your endurance up for a whole day back on the mountain without getting too exhausted. Get started with burpees:
• Start by putting your hands on the ground about shoulder-width apart.
• Jump your feet back to a pushup position.
• Lower your body down.
• Push your body up and jump your feet to your hands.
• Jump vertically with your hands above your head.

Skater hops are great for both cardio and balance:
• Starting on one side of your body, squat down slightly
• Jump to your opposite side, landing on your other foot.
• Use that foot to jump back to the starting position and land on the other foot.
• Try and jump as far and as fast as possible.
• For an extra cardio kick, try plyo ski hops. They are similar to skater hops in that it’s a lateral, weight-shifting move – similar to skiing!

7 Steps to Storing Ski Gear the Right Way During the Off-Season

Unless you’re still earning your turns in the high alpine, you’ve probably already put your skis to bed for the summer and dusted off the bike, paddle board, or maybe even golf clubs (hey, you do you—no judgment). Quick question before you move on to your summer endeavors: Did you store your ski gear properly?

Not to sound like your dad, but you really are doing yourself a favor by taking the time and going through a few extra steps before stashing your skis and boots for the off-season. Not only will proper storage save you time when the snow starts flying again and it’s time to gear up, but it will also help protect and extend the functional life of your expensive equipment.

Thank you to Ski Magazine for a great article.To read the complete and informative article Ski Magazine

The Ultimate Ski Diet: How to Maintain Good Nutrition on the Trails

Skiing is a great way to get out and enjoy the winter weather. But it’s also a strenuous activity that can take a toll on your body if you’re not careful. That’s why it’s good to follow a ski diet that will help you stay fueled and energized throughout your day on the trails. This post will discuss some of the best ways to maintain good nutrition while skiing!

1. Consider your food intake.
2. Carbohydrates are important for skiing.
3. Protein is also a must for skiing.
4. Stay hydrated.
5. Avoid eating high-fat foods or drinking alcohol while skiing.
6. Make sure to take breaks during the day to eat and drink something.
7. Eating before you ski.
8. Eating after you ski.

This article was was written and published by Fasterskier.com. Rather than reprint the article in its entirety click on their link and it will bring you to it. They are a web-based publication, located in Williamstown, MA, bringing both the rigor of a daily newspaper and the passion of a niche magazine to their work. The magazine is geared towards Nordic skiing but good nutrition works well for any sport. Thank you to their President Matthew Voisin for allowing us to offer this information to everyone. The magazine has lots of great information on a myriad of subjects. Once you get to their website you’ll want to read more!

Flexibility Exercises for Skiing

Staying injury-free throughout the ski season requires a proper stretching program. Here are some stretching exercises that doctors from the American Academy of Orthopedic Surgeons believe to be a good general set of flexibility exercises for skiers of all ages.

Flexibility is a key component to preventing injury. Stretching before athletic activity helps prepare the muscles for exercise. Stretching after exercise has proven to be even more important for preventing injury. For maximum benefit, skiers should stretch each of the major lower body muscle groups before and after sporting activity. The exercises below provide options for stretching those large muscle groups.

Directions
Be sure to warm up before doing any of these stretches. Good examples of warm up activities are slowly running in place or walking briskly for a few minutes.

Athletes must do the exercises carefully, speed is not important. Never bounce a stretch. Bouncing can cause muscle strains and other injuries.

Forward Lunges
Kneel on the left leg, placing the right leg forward at a right angle. Lunge forward, keeping the back straight. Stretch should be felt on the left groin.

• Hold for five seconds.
• Repeat three to six times.
• Repeat on opposite leg.

 

Side Lunges
Stand with legs apart, bending the left knee while leaning toward the left. Keep the backstraight and the right leg straight.

• Hold for five seconds.
• Repeat three to six times.
• Repeat on opposite leg.

 

Cross-Over
Stand with legs crossed, keeping the feet close together and the legs straight. Try to touch the toes.

• Hold for five seconds.
• Repeat three to six times.
• Repeat with the opposite leg.

 

Standing Quad Stretch
Stand supported by holding onto a wall or chair. Pull the foot behind to the buttocks. Try to keep knees close together.

• Hold for five seconds.
• Repeat three to six times.

 

Seat Straddle Lotus
Sit down, placing the soles of the feet together and drop the knees toward floor. Place the forearms on the inside of the knees and push the knees toward the ground. Lean forward from the hips.

• Hold for five seconds.
• Repeat three to six times.

 

Seat Side Straddle
Sit with legs spread, placing both hands on the same shin or ankle. Bring the chin toward the knee, keeping the leg straight.

• Hold for five seconds.
• Repeat three to six times.
• Repeat exercise on the opposite leg.

 

Seat Stretch
Sit with the legs together, feet flexed, and hands on the shins or ankles. Bring the chin toward the knees.

• Hold for five seconds.
• Repeat three to six times.

 

Knees to Chest
Lie on the back with knees bent. Grasp the tops of knees and bring them out toward the armpits, rocking gently

•  Hold for five seconds.
•  Repeat three to five times.

Editor’s Note: This article was reprinted from the Pittsburgh Ski Club.