Snow beneath your feet, chilly air, gorgeous vistas…it’s time for winter sports! We understand why you love the feeling of soaring across the ice or sliding strategically down the slopes. But we also know excelling at those sports requires some work ahead of time. You’ve got to get in shape for awesome winter activities.
Check out the best workouts for skiing and your favorite winter sports!
Best workouts for Skiing and Winter Sports
Prevent your knees from buckling while snowboarding, losing balance during skiing, and other things that can make winter sports less fun. Use these workouts to prepare yourself!
Focus on These Parts of Your Body
To get yourself ready for winter sports, focus on working these parts of your body.
- Your core
- Feet and ankles
- Glutes
- Quads
- Hamstrings
- Calves
- Your abductors
Improve These Skills
Besides targeting specific muscles, there are certain skills you should work on developing to prepare for the slopes or the rink. Aim to improve your:
- Balance and focus
- Flexibility
- Stamina
- Coordination
You can improve these skills through exercise and practice. If you don’t have the equipment you’ll need at home- like your own snowboard, for example- try practicing balance on a skateboard or another simple substitute instead.
Best Exercises for Winter Sports Prep
Incorporate these moves into your weekly training plan to be sure you’re ready when it’s time to participate in the winter sports you love.
1. Squat Jumps
Muscles Worked: Glutes, hamstrings, core
Frequency: 3 sets of 15 jumps
2. Calf Raises
Muscles Worked: Feet and ankles, calves
Frequency: 3 sets of 10 raises on each side
3. Weighted Lunges
Muscles Worked: Quads, core, shoulders
Frequency: 3 sets of 10 per leg
4. Lateral Hops with Tuck Hold
Muscles Worked: Quads, abductors, glutes, hamstrings, and calves
Frequency: 3 sets of 15 jumps
5. Single Leg Deadlifts
Muscles Worked: Hamstrings, feet and ankles
Frequency: 3 sets of 10 per leg
6. Mountain Climbers
Muscles Worked: Quads, core
Frequency: 6 sets of 30 second reps
Don’t Forget Your Cardio
Part of developing the stamina, focus, and coordination you need to master ice and snow sports is getting in your cardio workouts. It’s smart to practice cardio intervals, like alternating between 20 minutes of cycling and 20 minutes of jogging. Participating in a cardio workout class can also be a great way to get in winter-sports-shape.
You can use this FREE 8 week shred guide to get in winter-sports-shape too.
Gold’s Gym SoCal is an association of separate clubs—click here for info.
