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Get ski fit, Leg strength

Skiing for most people happens once or twice a year and if they do prepare then a few squats of lunges would be as far as they go.  With most skiing injuries being leg injuries, then it makes sense to do more to ensure your legs are strong so you can ski all day and injury free.

Here is a guide to building your leg strength, for these exercises you will need the use of a gym/weights.  If you don’t have access to these then stand by for my home guide for non-gym users and my Plyometric advanced exercises for building power and strength.

With these exercises you are looking to perform them in order with around 45sec rest between sets, working 2 to 3 times per week with 1-2 days rest in between .

legpress

Legs press

There are many different styles of machines for this exercise. For most you are seated with your feet on a plate, adjust the seat so your knees have just less than 90’ bend. Start with your feet slightly wider than shoulder width apart, after each set move them inwards to shoulder width, then hip width. 

Complete 3 sets of 10-12 reps

Hip-Abduction-with-CableCable adduction/abduction

Attaching the cable to your ankle work one leg at a time, stand side on, raise the leg out to the side then lower back and across the body. Turn round and work in the opposite direction, starting with the leg out to the side and pull the leg in and across the body.

Complete 2 sets of 10 – 12 reps in each direction before you change leg and repeat other side.

Weighted Lungessm_lunge

If new to free weights this exercise is easier using a smith machine. Stand under the bar and place your legs in a wide lunge position. Keep your back straight and your core strong, bend and lower your rear knee down towards to floor, raise and return. Never round off the back!

Aim for 2 sets of 10 – 15 reps on each leg, start with light weight, aim for maximum range of movement with good posture.

Gluts / Hip Flexor Cable Pull

glut_cable

Attaching the cable to your ankle work one leg at a time, aim to keep your legs and back straight throughout the exercise. If available hold on to the side handles or a secure object to assist keeping you balanced and keep good posture.  Swing the leg rearward and return forward to work your gluts, turn and swing your leg forwards and return rearwards to work your hip flexors.

Work for 2 sets of 10 – 12 reps in each direction before you change legs.

 

leg extension

Leg extension

There are a few variations in machines, sitting on the machine place your legs on and around the pads.  Never totaly lock out our legs and never bend then much below 90′.  

Start off steady and as you develop your leg strength, complete 3 sets of 10-12 reps, then 1 set using 1 leg at a time for 4 – 8 reps.

 

Hamstring Curlslegcurl

There are a few variations in machines, laying on this machine place your legs on and around the pads. Start off steady and as you develop your leg strength, most people’s hamstrings are weaker than their quads. 

Aim for 2 – 3 sets of 10 – 12 reps, using a light weight for your first set.

 

Calf Raisescalf Raises

Using a calf machine, a smith machine or a barbell for this exercise. Having the weight across your shoulders raise and lower your heals slowly for 2-3 sets of 10-12 reps.

 

 

 

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