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Set better edges, prevent knee injuries, and carve up your favorite trails all day long with these ski training exercises, curated byNeil MacKenzie, DPT, OCS.
A backcountry skier himself, Neil Mackenzie helped implement Ski Performance Programs at the University of Utah in addition to here in the Upper Valley. Neil works with elite skiers recovering from injury, performs Skiing Assessments, and runs Ski Performance Programs at the Cioffredi & Associates Physical Therapy clinic inLebanon, NH.
Exercises should be done 2-3x/week in preparation of ski season for maximum effect. During the season, you can add time and resistance to each exercise if they begin to feel easy. Don’t be afraid to add weight!If you find yourself injured, with nagging pain, and/or wanting to increase your performance during the season, our PTs can help you address the source of your issue and get you back on the mountain pain-free and in peak condition.
GOBLET SQUATS (OR WALL SITS)
Quad Strength: Helps to reduce impact on
knees, improves endurance and power.
Feet shoulder-width, chest up, and core engaged, hold weight close in front of chest. Squat down tracking knees over toes until thighs parallel ground before reversing. 3 sets of 8-12 reps…OR Wall Sits: Sit with your back against the wall with your knees bent 45-90 degrees, trying to evenly distribute your weight between the two legs. Hold for three reps of 30 seconds. Add in time as needed.
LATERAL BAND WALKS
Hip Strength: Creates a strong foundation to decrease stress on legs, knees, and, ankles.
With a mini band around your ankles, assume a slight squatting position with your knees bent and your chest angled “Downhill.” Take small, choppy steps to the side, keeping tension on the band the entire time. Go until you feel a light burn along the outside of your hips and then repeat in the opposite direction for three sets.
REAR-FOOT ELEVATED SPLIT SQUAT
Strength + Balance: Works multiple muscles to improve push offs, edge-setting, and regaining lost balance
Balance on one leg and place your opposite foot ona step, chair, or other elevated surface. Holding a weight close to you chest, slowly squat down keeping ~90% of your weight on the front leg and thenreturn to the starting position. Allow your chest toface “Downhill” and try to keep your knee fromfalling inward. Repeat for 3 sets of 8-12 reps.
BENCH HAMSTRING CURL
Hamstring Strength: Increases skiing power
and endurance, prevents ACL injuries.
Laying on your back with your hips and knees bent to 90 degrees, place your feet on a weight bench or chair. Dig your heels into the chair and lift your hips off the ground. Hold for 2-3 seconds at the top and then slowly lower to the starting position. Work your way up to single leg (pictured) for more challenge and to work obliques. Repeat for 3 sets of 8-12 reps.
SINGLE LEG ROMANIAN DEADLIFT
Hamstring Strength + Balance: Activates and coordinates stabilizing muscles from legs to core to increase control.
Weight in hand, balance on the opposite leg while maintaining a slight bend in the knee. Slowlyhinge forward at the hips, keeping a strong core.When you start to feel tension in your hamstring, return slowly to starting position. Focus on keeping your knee and lower leg stable and perpendicularto the ground. Repeat for 3 sets of 8-12 reps.
“One of my life’s passions has been downhill skiing. I was even a member of the Dartmouth Ski Patrol… [But when I came in with back pain, my initial goal was] to just be able to go for a simple walk for two miles.”
“I want to thank both [Marsha Wykes, PT and Julianna Schultheis, PT] for sticking with me when I was such a doubter… I skied a total of 38 times this past winter, and over 240,000 vertical feet in.”
-Phil Sargent
Sports Rehabilitation
Sports Performance
Athlete Resource
