Get Ready for Your School Ski Trip with These 5 Exercises!

Squats

You probably know this one already, but did you know squats help improve your flexibility and strengthen muscles in your lower back, legs, and core? All vital for skiing!

How do you do Squats?

• Face your toes to the front whilst standing with your feet shoulder-width apart
• Push your hips back whilst bending at the knees and ankles, then slightly separate your knees as you lead into…
• Sitting down in a squat position, keeping your heels and toes on the ground, with your chest straight and shoulders back
• Press into your heels and straighten your legs and return to your original standing position
• Aim for 2/3 squats (your set), starting with 10 repetitions (reps) of those sets

Squat demonstration video

Planks

Yes, this was the move you probably saw all over social media a few years back – but did you also know it’s great for prepping your body for skiing? Think stronger shoulders, triceps, biceps, quadriceps, and more. See, it’s more than just an Insta story.

How do you Plank?

• Choose a space where you can extend your entire body from head to toe
• Position yourself face down, with your forearms and toes on the floor
• Engage your abdominal muscles, slightly pulling your belly button to your back
• Keep your torso rigid and your body in a straight line – no bending or sagging
• Your shoulders should remain down and not slowly move towards your ears – heels should be over the balls of your feet
• Hold for 10 seconds and over time, work your way up to holding for longer, trying up to 5 reps to begin with

Plank demonstration video

Standing Calf Raises

Standing calf raises are great for strengthening your calve muscles, aiding balancing, and improving your stability – all super useful when coming down those slopes (and you only need the bottom step of your stairs to do them).

How do you do Standing Calf Raises?

• Stand upright with your arms by your sides
• Keep your shoulders straight and back
• Position the front of your feet on a sturdy step
• Make sure your heels aren’t touching the step
• Raise your heels, then move them back down so they’re below the step, with your toes still on the step
• Begin with 3 sets of 15 reps

Standing Calf Raises demonstration video

Lunges

Lunges are simple to perform and superb in physically preparing a few areas, like your core, legs, and backside. They require zero equipment and minimal space too – like all these exercises!

How do you do Lunges?

• To start, stand upright with your feet slightly apart
• Step forward with one leg into a long move
• Bend both knees
• Keep your posture straight and upright
• Make sure your knees don’t go over your toes
• Return to a standing position and repeat with your other leg
• 2 on each leg with 10 reps is a great starting level

Lunges demonstration video

Lateral Ski Jumps

Your fifth easy and beneficial exercise is lateral ski jumps, which boost your lower body strength, balance, and coordination. They also have ski in the title, so you know they’re going to be good for you and your school ski trip!

How do you do Lateral Ski Jumps?

• Stand with your feet hip-width apart
• Bend your knees and your arms, so you look like you’re in a classic skiing position
• Start to swing your arms backwards, then forwards, whilst simultaneously jumping sideways
• Jump back to your original spot and repeat
• For added prep, you can swing your outside leg, from the direction you’re jumping from, and land on your opposing foot.
• Start with 2/3 sets of 10 reps, going in each direction

Lateral Ski Jumps demonstration video