Tips for an effective alpine ski workout session
The ideal alpine ski indoor workout starts with 5 or 10 minutes of cardio training on a bike or treadmill; it then continues with exercises with very low-load such as front squats with handlebars. At a later stage it will be possible to increase the intensity by moving from a full squat to a unilateral squat.
The squat is the best lower body strength exercises but it’s important to perform the movement perfectly. By choosing a weight that you are comfortable with, repeat the movement 12-15 times in one or two sets. Over time, you can gradually increase the weight lift, reducing the number of repetitions down to 10, but increasing the number of sets to 3. The second basic movement that we suggest is the lunge with the handlebars. Also for this exercise, a perfect technique is essential in order to improve hips and legs stability.
In addition, it is important to train the core muscles
, consisting of abdominals and lower back. These muscles provide essential support when performing particular static contractions such as those of a ski performance. Maintaining specific positions for 30-45 seconds is especially effective, especially as you can train to hold these contractions for a longer period than those generally required in a skiing competition.
While skiing, it is often necessary to generate strength in areas where the vertebral column rotates relative to the pelvis. That is why it is important to do rotational exercises with an extra load in a controlled manner, keeping your trunk straight. It is also important to train the explosive force - the ability of our neuromuscular system to express high strength gradients in the shortest possible time. Among the easiest exercises to do there are bodyweight jumps, as well as squat jumps with a barbell and sprints with a sleigh.