My name is Matt, I'm 23, and I've been skiing since I was around 12 or 13. I would describe myself as having Advanced/Expert skill levels. I can ski everything comfortably, however you can usually find me on the most challenging terrain I can find. I spend about 50% of my time getting big air in the Terrain Park. I am very aggressive in my skiing style. I definitely consider myself an athlete, I am in pretty good shape and I go to the gym 5 or 6 days a week.
I tore my ACL Late December 2008 and I had ACL reconstructive surgery last February the 25th on my left knee. They used the graft from my left Patellar Tendon to reconstruct. I went through all the standard Rehab and what not over the first 6 months after my surgery.
So at this point, its been about 9 months since my injury and 8 months since my surgery. I feel comfortable jogging long distances for periods of time of 30-60 minutes. I just started sprinting about 2 or 3 weeks ago. I've been changing direction and cutting alot to strengthen my knees. I still get occasional soreness and weird occurrences where my knee will kind of give out without warning causing mild to medium pain.
Mainly, I'm posting here because I'm more than a little nervous about the upcoming ski season. Missing the majority of last year's season was DEVASTATING to me. It was the hardest thing ever to be sitting on my couche, with my leg iced and elevated while it was dumping fresh pow. It was like a slap in the face, Mother nature giving me the good ol' proverbial kick while I was down.
******With the Ski season about 3-4 months away, I was wondering what sort of exercises I should be working on and how often? I need leg and core exercises that specifically train muscles necessary for skiing. I already do a leg day once a week at the gym to do standard strengthening exercises (Squats, leg press, extensions, etc.). What exercises in addition to the standard strengthening ones, should I implement to make my chances of re-injury minimal, as well as strengthening my legs and knees for the best ski season possible.
Any credible advice would be appreciated...