Ski Fitness Tip #8 – Dynamic Warm Up

Hi this is Jamie from Body Works Physio, just coming at you with the conclusion of the ski video series that we’ve been doing. Today I want to talk a little bit about dynamic warm up before getting out on the mountain.

So with warm ups there are a couple things that are kind of wide spread principles that you want to pay attention to. Most warm ups should be somewhat representative of the activity that you are about to do. So obviously, the warm up for skiing is going to be a little bit different that it would be for soccer or swimming. Just try to keep it in mind and tailor it toward the activity that you are a bout to do.

The second part of it is, when we say dynamic warm up, what we want to do is get moving. So the days of doing long static stretches before you go out and do an activity are pretty much gone. Basically what you’re trying to do is prepare yourself for the activity that you’re about to do. So with skiing, I guess the considerations you want to think about are – obviously skiing is a bit more difficult than doing a warm up for a soccer game or a basketball game or that sort of stuff because the things you can do in ski boots and snow gear are a bit limited. I’ll give you a couple simple warm ups that you can use as part of your dynamic warm up and we’ll go from there.

So the first things that you want to try to think about for a dynamic warm up – skiing involves a lot of up and down action basically doing squats over and over again, the squat is a really good place to start for skiing. So with the squat, basically what you’re going to do is – Taylor talked on it in earlier videos – all you’re going to do is feet about hip width apart, same way that you would be in a ski stance – you’re going to go down into a squat and back up. So with this you’re going to do increased repetitions, try to do 15-20 repetitions for that exercise. The next one you can do with ski gear on is a walking lunge and that’s going to help to activate the hamstrings and the glutes a bit more before you get out there.

So basically all you’re going to do is hips stay level, shoulders stay level, you’re going to take a step forward go down until your knee just touches and come back up and then step forward with the opposite foot. So those are two; the other one that is quite important for skiing is, it involves a lot of thoracic rotation so basically what you’re going to do is take your ski poles and put them over the shoulder and you’re just going to rotate gently from side to side and go back and forth about 20 times.

So with these types of exercises, like I said all you want to think about is reproducing the same sorts of movements that you going to have in your activity and use those before you get out there. And the last thing is do a warm up run. Don’t be a hero and get into the hardest thing you can do right away. Take some time and get used to being on your skis again and that’s a good way to prevent injury. So if you have any questions or concerns give us a call at Body Works 604-983-6616 other wise we’ll see you out there!