Â鶹´«Ã½

What do we need to work?

• 1. Core
• 2. Stability
• 3. Adductors

Why Prepare?

• Jeff was just asking last week what to do to avoid the pain and anguish you feel after your first outing on the slopes!

Why do we feel pain?

1. Winter sports uses muscles that are underutilized - adductors

We tend to work more on the outside -- abductors, quads and glues -- and less using the muscles that you need for balance and for winter sports - abductors.

• Day to day - walking, climbing stairs, bending down for things
• Working out - squats, lunges
• Winter sports - lots of adductor need for cutting edges, pressing skates or skis out and for maintaining balance

2. Lower body is very often imbalanced

We tend to work more on the outside - abductors, quads and glues - and less

using the muscles that you need for balance and for winter sports - adductors

• Day to day - walking, climbing stairs, bending down for things
• Working out - squats, lunges with very to recruit little inner thigh
• Winter sports - lots of adductor need for cutting edges, pressing skates or skis out and for maintaining balance

Safety

• Even as you walk along in the winter months, icy conditions can often require you to pull in
• We very often end up with an imbalance in lower body strength and muscles which can increase risk of injury and decrease strength

How do you train for winter sports?

• Simple at-home exercises
• 2-3 times per week
• 3-6 exercises; 2 sets of 12-20 repetitions
• 10-15 minutes

Build a base

If you're just starting out, do some body weight exercises to establish a base of strength

• sSuats
• Lunges
• Climbing stairs

Get more sport-specific: