Ski and Snowboard Conditioning Exercises

• Single Leg Bridge - Lie on the floor with knees bent and feet flat on the floor. Straighten the left knee and keep knees even with each other. Lift the buttocks off the floor and keep pelvis level. Do not drop the left hip and raise the buttocks to make a diagonal line from the knees through the hips to the shoulders. (Perform 3 sets of 10 repetitions and as this exercise gets easier increase your repetitions).
• Planks - Lie on the floor with elbows bent and under the shoulders. Lift the body up off the floor with the feet and elbows as pillars. Keep a rigid position so the body is at a slight diagonal from the shoulders through the hips to the heels. Don't let the buttocks sag. (Hold 30 seconds and perform 3 sets).
• Lunges - Take a long stride out with the right leg so the right knee is over the right ankle. Lower the body towards the ground keeping equal weight on the right and left leg. The back knee lowers to the ground and the front knee is close to a 90 degree angle. Push back from the front right foot and return to the start position. Repeat leading with the left leg. (Perform 3 sets of 10 alternating each leg).
• Quick Lateral Step Ups and Overs - Take a box about 8 inches high and position the body to the left of the box. Get into a squat position which is the position one gets into right before sitting in a chair. Keeping this position, quickly come up and over the box with the right foot reaching to the far end of the top of the box and the left foot pushing sideways to move up onto the box. When both feet are on the top of the box, lead with the right foot to the floor followed by the left. Repeat the opposite way leading with the left foot first. (Perform 3 sets for 1 minute each).
• Booty Rippers - Take a box about 8 inches high and position the body to the left of the box. Side step up on to the box with the right foot and bring the left knee up to the waist at 90 degrees of knee and hip flexion. Slowly control this motion for balance on the right leg and squeeze the right buttocks when the left knee has reached the waistline. Keep the pelvis level and don’t sway. After holding the balanced position for 2-3 seconds, slowly bend the right knee as one would when sitting in a chair while simultaneously reaching towards the floor with the left foot. When the left foot hits the ground, shift all of the weight back to the left foot and step down with the right foot from the box. Perform 10 repetitions and repeat on the other side leading with the left foot. (Perform 3 sets of 10 repetitions on each leg alternating each leg per set).
• Star Grid - Balance on the right leg with even weight distributed on the bottom of the foot. Reach out with the left foot into a 12 o’clock position, return to start, halfway between 11 & 10 o’clock position, return to start, 9 o’clock position, return to start, halfway between 8 & 7 o’clock position, return to start, and 6 o’clock position. Each motion should be slow and controlled with the right knee staying behind the toes when bending. The left foot only taps into these 5 positions maintaining the balance on the right leg. Repeat with the opposite leg. (Perform 3 sets for 30 seconds alternating each leg).

Caroline Barichievich, PT, MSPT, CSCS, is a physical therapy and rehabilitation expert at Barton Health and Alan Barichievich, MSPT is the Director of Barton Rehabilitation and Performance. Learn more by visiting BartonOrthopedicsAndWellness.com/Rehabilitation or calling 530.539.6600.