Ski Exercises For Power And Control

Ski Exercises For Better Power And Control

Set better edges, prevent knee injuries, and carve up your favorite trails all day long with these ski training exercises, curated by Neil MacKenzie, DPT, OCS.

Neil MacKenzie, DPT, OCS: Ski Performance PT at Cioffredi & Associates in Lebanon NH

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 in Lebanon, 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. You can even do them as a dynamic warm-up at the lodge with your boots as a stand-in weight to prime your body for your run. 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.

Goblet Squat for Skiing Quad Strength

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. 

Lateral Band Walks For Skiing Hip Strength

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 on a 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 then return to the starting position. Allow your chest to face “Downhill” and try to keep your knee from falling inward. Repeat for 3 sets of 8-12 reps.
 
Rear-Elevated Split Squat For Skiing Strength and Balance

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.
 
Bench Hamstring Curl For Skiing Hamstring Strength

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. Slowly hinge 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 perpendicular to the ground. Repeat for  3 sets of 8-12 reps.
 
 
Single Leg Romanian Deadlift For Skiing Hamstring Strength and Balance

“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

Phil Sargent, Cioffredi & Associates Lebanon, NH Physical Therapy Patient

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