What are the best ski exercises to do at home?
Start with squats, side jumps and one-leg balance, at least 6 weeks before you go. In one study, most skiers with a torn ACL (a knee ligament) were hurt in the first two days.
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What are the best ski exercises to do at home?
Train what skiing asks of you: long spells with bent knees, quick moves side to side, and balance on one leg. You need a clear floor and a wall. No kit.
Physio lecturers at the University of Bradford give a short list of ski moves. Try each for a minute at first, then add time as you improve.
| Move | How | Amount |
|---|---|---|
| Squat hold | Feet shoulder-width apart. Sit back until your thighs are level with the floor, knees in line with your toes. Hold 3 to 5 seconds, then push up. | 3 sets of 10 to 15 |
| Side jumps | From a squat, jump to the side and back. Keep your back flat. Land on the balls of your feet with knees bent. | 1 minute |
| Turn jumps | From a squat, jump and turn your feet side to side. Keep your chest facing forwards and land with knees bent. | 1 minute |
| Skater hops | Push off one leg and land on the other, with the back leg crossing behind, like a speed skater. | 10 to 15 hops |
| Clock balance | Stand on one leg. Reach for the points of an imaginary clock face. Swap legs. | 1 minute |
| Lunge and twist | Step forward, front foot flat, and bend your knees. Twist your upper body to the side and back. Swap legs. | 1 minute |
Sources: University of Bradford (The Conversation); Cleveland Clinic
The turn jumps keep your legs in the shape of a parallel turn. Dr Molly McDermott, a doctor at Cleveland Clinic in the US, adds that squats train your knees not to turn in.
Try one squat hold set and a minute of side jumps today. Want more leg work? See our leg exercises.
When should I start ski training?
At least 6 weeks before you go. The Bradford team says ideally at least six weeks. Dr McDermott says at least 6 to 8 weeks, and notes some elite skiers start about six months out.
- Below 6 weeksLess time than the coaches suggest.
- 6 up to 8 weeksBradford: at least 6. Cleveland Clinic: 6 to 8.
- Above 8 weeksMore time to build up.
Sources: University of Bradford (The Conversation); Cleveland Clinic
Short of time? Andrew Edkins, a Nuffield Health personal trainer, does his own ski gym workout twice a week for a month before a trip. It is not these six moves, and he says it is not for beginners.
Count back 6 weeks from your flight and put your first session in the diary.
How often should I train for skiing?
Do strength work on at least 2 days a week. That is the NHS minimum for adults, working legs, hips, back, tummy, chest, shoulders and arms.
Add cardio as well. The NHS says aim for 150 minutes of moderate activity a week, or 75 minutes of vigorous activity.
One ski session at home, start to finish
- 1
Warm up
5 to 10 minutes of light jogging or brisk walking.
- 2
Strength
Squat holds, 3 sets of 10 to 15. Then lunge and twist for a minute.
- 3
Jumps and balance
Side jumps, skater hops and clock balance, about a minute each.
- 4
Cool down
Calf stretches against a wall, then 5 to 10 minutes of easy movement.
Sources: Cleveland Clinic; University of Bradford (The Conversation)
New to exercise? Dr McDermott says start with your body weight only. As it gets easier, add weight, sets, reps or time.
Don’t skip the calf stretch. The Bradford team says supple calves help you lean forward into your boots.
Need ideas for the warm-up? Try these warm-up stretches.
For cardio they suggest a cross trainer, a spin class or running. Intervals suit skiing, because you work in bursts. Our HIIT at home guide has sessions to try this week.
When do knee injuries happen on a ski trip?
About a third of injuries in leisure skiing affect the knee. The most common is a torn ACL, a key ligament inside the knee.
A study of 588 skiers with a torn ACL asked when it happened. About a third were hurt on the first day of the trip. About 57% were hurt within the first two days.
Most did not feel worn out. About 81% felt no tiredness, or just a trace, in their legs. The authors say tiredness does not seem to be a major risk factor for these tears.
So be ready from day one. Finish your training before you fly, not on the slopes. A review of ski injuries says proper training and protective kit may cut injuries.
Four things to do on your ski trip
- Warm up properly every day before you ski.
- Take regular breaks during the day, and plan a rest day.
- Make sure you get some sleep.
- Check your bindings are set right for your level, and have them checked regularly.
Want to keep your balance work going? Try our balance board exercises.
When to speak to a GP
The NHS says:
- Speak to your GP before you start if you have not exercised for some time, or have medical conditions or concerns. (NHS)
- See a GP if knee pain does not improve within a few weeks. (NHS)
- Get advice from 111 now if your knee is very painful, or you cannot move it or put any weight on it.
- Get advice from 111 now if your knee is badly swollen or has changed shape, or it locks, gives way or painfully clicks. Painless clicking is normal.
- Get advice from 111 now if you have a very high temperature (or feel hot, cold or shivery) and redness or heat around your knee. This can be a sign of infection.
In many areas you may be able to see an NHS physio without a GP referral. Knees already achy? Start with our knee strengthening exercises.