Ski gymnastics - Get ready for the slope

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)

  1. Stand straight with the feet hip distance apar
  2. Reach out with your right arm, bend over and reach for your left foot
  3. The opposite arm goes straight up
  4. Rotate
  5. 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
  1. Stand straight with the feet together
  2. Hands on the hips and straight back, chin up
  3. Slowly start circling your hips and let your upper body follow the movement
  4. When your hip is on the right side, let your upper body lean to the other side
  5. 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:

  1. Stand straight with your feet 10cm apart
  2. Keep your arms angled as if you would hold your skiing sticks
  3. Squat as if you are on the last meters of your race
  4. Make sure your knees are over your big toes
  5. 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
  6. Hold in this position for 15 seconds
  7. 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)

  1. Stand straight with the feet hip distance apart
  2. Reach both arms straight up and flex the fingers ( breath in)
  3. Turn your head over the left shoulder and and try to touch your right heel while bending your knees (breath out)
  4. 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)

  1. Stand straight, then cross one leg over the other

  2.  

    Cross your under arms on top of each other in front of your body in a 90 degrees angle
  3. Slowly bend your knees and lower your body towards the floor to a crossed leg position
  4. This exercise is about balance and stability, so do not over rush it and take your time
  5. When seated take 3 breaths
  6. Lean your body a bit forward and try to stand up without using the hands
  7. If its not working open the cross legged position, press your knees against each other and place the feet as far away as needed.
  8. 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)

  1. Lie down on the floor with your back

  2. Bend your knees and slowly roal over, so your knees are next to your ears on the ground

  3. (Arms stay straight on the ground)
  4. Hold your hips with your hands, upper arm still stays on the ground
  5. 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.
  6. Slowly lower your back to the ground and place the feet on the ground.

 

 

Exercise Group no. 3 - Thighs, hip, abdomen

 

Sitting knee dips:

(Great for core strength and flexible hips which helps for balance on the slopes)

  1. Sit down and and bend the knees

  2. Place your hands behind your back and lean on them
  3. Lift the legs in a 90 degree angle
  4. Dip the knees from one side on the ground to the other, broth out with each dip
  5. Repeat for 60 seconds form left to right without touching the ground in between

 

Side plank hip dips:

(Strenghten the lateral abdominal muscles and shoulders for strong rotational movements on the skis)

  1. Lie down on the side of your body
  2. Place your hand under your shoulder and press up for a side plank
  3. The free hand goes on top of the upper hip
  4. Lower the hips towards the ground and right before touching, push up again
  5. Repeat on each side for 40 seconds

 

Thigh training with a focus on the inside:

(For strong legs in the snow, no matter what skiing discipline)

  1. Have your legs wide enough apart for a squad position and bend the knees

  2. Role shoulders on the back and keep them low

  3. Move your knees towards each other so they can touch and move out again

  4. Make sure in the neutral squad position the knees are over the angles

  5. Repeat for 60 seconds
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