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Warm ups before skiing?

post #1 of 11
Thread Starter 
Does anyone have a warm up routine they do before putting on their boots and starting a day of skiing?
How about on-snow warm up exercises, with boots on, before getting on the lift?
post #2 of 11
There are a few. First, take a look at these. You'll need to scroll down to "On Snow warmups."

Then, here are some that I taught at a ski fitness week in Portillo.

Stand and hold both poles in front of you. Step back until your back is flat and your chest is parallel to the snow. Tilt your pelvis and round your lower back, as if you were performing the cat exercise, and then straighten it.

Next, stay in the flat back position. Keep your poles straight out in front of you. Push your hips to the right and to the left.

Now, stand upright. Hold your poles, and glide one leg back, as if you were performing a lunge. Return to center, and then switch legs. Try to make it a continuous movement. Do the same thing going out to the side. Remember: keep your feet in contact with the snow.

Also remember: Stretching is not a warmup!
post #3 of 11
Thread Starter 
Thank you for the info.
I'm also looking for some exercises I can do indoors, in a secluded section of the lodge, before getting booted up.
In the past I've done yoga in the morning before leaving to ski. Then I drove 2 1/2 hours, and wiped out any benefit before I got near the mountains.
post #4 of 11
What I plan to do this season:

Leg swings, 10 per leg (stand erect, back stays straight, leg straight, motion from hip, goal is working to full range of motion to stretch hip flexors on the way back and hams on the way forward)

Air squats, 25

OH squat with pole or ski (I may look insane), 10

Shoulder dislocates (aka pass through) with pole, 10 (hold pole at each end parallel to ground resting against groin, with arms/elbows locked, rotate overhead so pole is resting against your butt)

After skiing: myofasical release with travel roller/pressure balls, static stretching.

What have I actually done this season: ran straight to the lift and started skiing since there was fresh snow on day 1, oops.
post #5 of 11
Quote:
Originally Posted by gramboh View Post
What I plan to do this season:

Leg swings, 10 per leg (stand erect, back stays straight, leg straight, motion from hip, goal is working to full range of motion to stretch hip flexors on the way back and hams on the way forward)

Air squats, 25

OH squat with pole or ski (I may look insane), 10

Shoulder dislocates (aka pass through) with pole, 10 (hold pole at each end parallel to ground resting against groin, with arms/elbows locked, rotate overhead so pole is resting against your butt)

After skiing: myofasical release with travel roller/pressure balls, static stretching.

What have I actually done this season: ran straight to the lift and started skiing since there was fresh snow on day 1, oops.
Dynamic flexibility! Perfect! Much less likely to over-stretch or weaken the muscles!
post #6 of 11
Version 1.0 with poll:

Do you stretch before skiing?

http://forums.epicski.com/showthread...hlight=stretch
post #7 of 11
Where do you warm-up? Do you warm-up in the lodge, with your boots on or later, with your skis on.

My warm-up is generally skiing. I never took a warm up run or runs in the old days, but it's important now.

As far a stretching is concerned, there is serious stretching and there is casual stretching. I believe that casual stretching is helpful when you can't do more. Moving the body and lengthening muscles really helps me, so I do a little before the first run and on the way down at rest stops.

I find it frustrating to not be able to stretch legs (quads and hams). Does anyone ever do squats with skis on?
post #8 of 11
Thread Starter 
I'm going to do some stretching in the lodge before getting booted up. On my first day out last season I got a cramp in my left foot and calf while putting on my boot! Not an auspicious start.
Matched with the morton's neuroma in my right foot, the cramp in my left gave my skiing a weird symmetry that day.
I did 16 runs from the summit of Hunter, didn't fall, and didn't hit any snowboarders sitting in the middle of the trails. It all worked out, but I really should find an easier, softer way.
post #9 of 11
Posted in humor, but quite the warm-up.

http://media.crossfit.com/cf-video/C...regAWarmup.mov
post #10 of 11
Quote:
Originally Posted by Paul Jones View Post
Posted in humor, but quite the warm-up.

http://media.crossfit.com/cf-video/C...regAWarmup.mov
That was posted at regular speed a year or two ago ,when Greg was still active at CFHQ.
post #11 of 11
Does walking to the lift count as a warm up?
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