Warming-up before pushing out of the start has the ability to immediately increase your strength, power, and endurance. That means generating more speed out of the turn, laying over greater angles, and preventing stumping out. Next time at the start, use a well-structured warm-up to accomplish these three tasks:
Increases muscle temperature, allowing your body to move more freely, your nervous system to react faster, and your muscles to use energy faster and more efficiently.
Energizes your skiing muscles and puts them through their required ranges of motion.
Increases your muscle contraction speed and strength.
The following warm-up is to be used on-snow prior to the start of any ski session and especially before the start of a race!
You’ll use 10-minutes of light/rhythmic exercises to HEAT the muscles up. Squats and lunges to ACTIVATE the ski specific musculature. And explosive work to PRIME the body to produce more force and power. The result is that you will have prepared your body to perform at its greatest potential. So if you’re into winning races, learn to love your warm-up!
On Snow Warm Up
Heat (Minimal rest between exercises)
Pole Shoulder Dislocates – 1 set x 10 reps
Pole Hip Circles – 1 set x 10 reps each way
Pole Behind-the-Neck Press – 1 set x 10 reps
Pole Trunk Circles – 1 set x 5 reps each way
Pole Torso Rotation Bounces – 1 set x 10 reps each way
Pole Good Morning – 1 set x 10 reps
Pole Good Morning Spine Rolls – 1 set x 10 reps
Pole Good Morning Torso Rotation – 1 set x 10 reps
Pole Forward/Backward Leg Swings – 1 set x 12-15 reps each leg
Pole Side Leg Swings – 1 set x 12-15 reps each side
Pole Rotation Leg Swings – 1 set x 12-15 reps each side
Pole Split Hops – 2 sets x 10-seconds
Pole Lateral Skater Hops – 2 sets x 10-seconds
Pole Hip Rotation Hops x 1 set x 10-seconds each side
Activate (Rest as needed between exercises)
Pole Squat – 1 sets x 10 reps
Pole Forward Lunge – 1 set x 5 reps each leg
Pole Y Raise – 1 set x 10 reps
Pole Lateral Squat – 1 set x 5 reps each side
Pole Alternating Lateral Lunge – 1 set x 5 reps each leg
Pole T Raise – 1 set x 10 reps
Pole Skater Squat – 1 set x 5 reps each leg
Prime (Rest 30-seconds between sets & exercises)
Pole Jumps – 2 sets x 5 reps each side 90
Pole Lateral Jumps x 2 sets x 3 reps each side 90
Pole Explosive Tricep Extension – 2 sets x 5 reps 90
Lateral Bound x 2 sets x 3 reps each side 90
To download the full warm-up routine and view demonstrations of each exercise, please click here.