4 Mid-Season Conditioning Exercises Every Ski Racer Needs

Don’t let the ski racing dryland you did all summer go to waste by March. Mid-season conditioning helps ski racers maintain and strengthen important ski racing muscles that aren’t loaded heavily while skiing—like hamstrings, glutes, lower back, calves, and core. When you’re exhausted by April, a little extra muscle will go a long way. These four exercises will help your ski racing cross the finish line—fast. 

 

Timing 

You’re busy; we get it. Between ski races, school, tuning your skis, and all the other stuff, fitting in conditioning can be tough. The best time for a mid-season conditioning session is right before a day off—train on the hill, then follow that with a strength session before your recovery time begins. Keep your recovery days as recovery days and add strength training to existing training days. 

 

Rear Foot Elevated Split Squat

The Rear Foot Elevated Split Squat, or RFE split squat, works the quadriceps and glutes in tandem, while engaging stability via core and hamstring muscles. RFE split squats are a great way to address imbalances between legs and engage each leg’s entire muscular system. 

• Begin by placing your rear foot on an elevated surface behind you. A bench, dining chair with a cushion, or even a couch can work well. 
• Align your stance so that your back leg is slightly bent and your front knee is balanced over your front foot. 
• Keeping your back straight, engage your core and squat downwards into your front leg. 
• Drive upwards with your front leg. 
• Repeat for three sets of 8-12 reps per leg. 
• If this feels easy, add weight!

 

Single-Leg Romanian Dead Lift

The Single Leg RDL focuses on glutes and hamstrings, develops explosive strength used in direction changes, and improves stability. By nature of being single-legged, this exercise also addresses imbalances. 

• Stand balancing on a single leg with a slight bend in your knee. 
• With a tight core and flexed glutes, bend at the waist as if your hips were being pulled backward by a rope. 
• Keep your non-standing leg straight and in line with your body. 
• Keep your back flat as you bend at the waist toward the ground until your hand is at about mid-shin.
• Push your hips forward to the starting position by driving through your heel. 
• Repeat for three sets of 8-12 per leg. 
• Add a dumbbell in the hand opposite your standing leg to make it harder. 

 

Forearm Plank Rotation with Push Up

Combine core and upper body strength with a forearm plank rotation with push-ups. You’ll thank us when pushing out of the start gate at the end of March. 

• Begin with a 30-second forearm side plank. Stack your elbow above your shoulder and your hips and feet in line. 
• Move fluidly into five pushups. 
• Rotate to the other side for a 30-second side plank. 
• Repeat for 3+ sets. 
• If this feels easy, increase the time and/or pushup count. 
• Be sure to rotate which side’s side plank you begin on. 

 

Single-Leg Glute Bridge

The single-leg glute bridge targets hamstrings, hip flexors, lower back, and glutes—the antagonists to your ski-racer-strong quadriceps. 

• Begin by lying on your back with your arms your sides and your knees bent, with feet flat on the floor. 
• Slightly tuck your pelvis and bring your ribcage down, engaging your core. 
• Lift and extend one leg, with knees next to one another. 
• Squeeze your glute and push your planted foot into the ground, pushing until full hip extension. 
• Repeat for three sets of 8-12 reps per side. 

 

A short strength session will go a long way for your fitness by the end of the ski season. Staying strong will also help you to hit the ground running with summer dryland training. Good luck, and ski fast!