Ski gymnastics - Get ready for the slope – Can Pep Rey

Ski gymnastics - Get ready for the slope

We are glad to bring you selection exercises to get you ready and prepared for a season in the mountains.

The Ibiza Ski Club has grown in size and we managed to expand our resort to new slopes and aprés ski locations. From the coming season onwards we are proud to be able to support you with a team of dedicated ski instructors.

We hope to welcome you soon at one of our lifts!

Exercise Group no. 1 - Lower back & legs

For flexibility in upper body and back leg stretch:

(Ideal for slalom skiing warm up)

Stand straight with the feet hip distance apar
Reach out with your right arm, bend over and reach for your left foot
The opposite arm goes straight up
Rotate
Don’t forget to point your fingers, straighten the arms and keep the back straight

For flexibility in your hip:

(Ideal for any kind of skiing warm up beside ski jumping

Stand straight with the feet together
Hands on the hips and straight back, chin up
Slowly start circling your hips and let your upper body follow the movement
When your hip is on the right side, let your upper body lean to the other side
Circle in each direction minimum 60 seconds for warm up.

For strong thighs to have pressure and weight on your skis till you hit the finishing line:

Stand straight with your feet 10cm apart
Keep your arms angled as if you would hold your skiing sticks
Squat as if you are on the last meters of your race
Make sure your knees are over your big toes
Lean a bit forward so your weight is on the balls of your foots as if you would press your shin against the skiing boot
Hold in this position for 15 seconds
Straighten your legs and go down again repeat 8 times for warm up.

Exercise Group no. 2 - Legs, shoulders, upper back

For flexibility in the lower back:

(Great to improve fast movements in slalom training)

Stand straight with the feet hip distance apart
Reach both arms straight up and flex the fingers ( breath in)
Turn your head over the left shoulder and and try to touch your right heel while bending your knees (breath out)
Come back to center quad turn to the other side, repeat for 60 seconds in a dynamic movement

For balance, mobility and strong core:

(Great exercises for Super G to improve a unblocked edging and pressure control)

Stand straight, then cross one leg over the other
Cross your under arms on top of each other in front of your body in a 90 degrees angle
Slowly bend your knees and lower your body towards the floor to a crossed leg position
This exercise is about balance and stability, so do not over rush it and take your time
When seated take 3 breaths
Lean your body a bit forward and try to stand up without using the hands
If its not working open the cross legged position, press your knees against each other and place the feet as far away as needed.
Repeat this exercise minimum 5 times or as long as you want to practice

Shoulder stand/back bend:

(Strengthens shoulders improves back flexibility and helps for less injuries while crashing. It also helps to have the strength in cores and shoulders for a balanced position. Strong shoulders are a need since they guide your body where to go on the skies)

Lie down on the floor with your back
Bend your knees and slowly roal over, so your knees are next to your ears on the ground
(Arms stay straight on the ground)
Hold your hips with your hands, upper arm still stays on the ground
Straighten your legs up in the air, hold for 20 seconds and then open your legs to a scissor position. 5. Switch from left to the right leg every 5 seconds for 20 reps.
Slowly lower your back to the ground and place the feet on the ground.