It’s Snow Time

This winter, if you don a buff and take all the right precautions, snow sports are a great way to get some fresh air and get the endorphins pumping. But, not all training can or should take place on the mountain. To prevent injury and master the art of skiing, snowboarding or snowshoeing, get to work with these conditioning drills now.

#1 Raised Plank Core Rotation

Benefits: Strengthens shoulders, wrists and core; improves balance
Start in a raised plank position with a flat back. Keeping your core muscles engaged and using control, rotate open and reach one hand to the ceiling. Pause, and then lower back down. Repeat on the other side. Perform for 30 seconds to a minute.

#2 Single-leg Lateral Ski Jump

Benefits: Plyometric cardio training; improves lateral movement; strengthens legs
Place a workout mat on the ground. Begin at one of the back corners and stand on one leg. Jump over the mat onto the other leg while also traveling forward, and repeat until you reach the front of the mat. Once you get to the front corner reverse and travel backward. Perform for 30 seconds to a minute.

#3 Single-leg Deadlift

Benefits: Strengthens hamstrings; improves balance and stability
Choose a set of dumbbells appropriate for your fitness level. With a weight in each hand, find balance standing on one leg. Keep a flat back and your core engaged while hinging forward from the hip joint until your spine is parallel to the floor. Then return to standing. Keep your knees soft, and do not lock out the joint. Perform for 30 seconds to a minute.

#4 Basic BOSU Squat

Benefits: Strengthens quads; increases knee joint stability; improves overall balance
With the flat side down, step up on to the BOSU ball with your feet shoulder-width apart. Keep your feet flat and engage the inner thighs as you squat down. Return to standing position. Perform for 30 seconds to a minute.