With the right preparation, you can get ready for the winter sport season with a powerful start. Well-trained muscles enable you to more precisely maintain control, which allows for more sporting fun while reducing the chance for injury. The following exercises will help you get your muscles in shape, even before the first snow falls.
Strengthens: buttocks and hamstrings, quadriceps.
Stand with your back straight and your knees slightly bent. Extend one leg to the side. Slowly place your weight on the other leg and bend your knee further. Hold this position for several seconds. Make sure that you keep your back straight.
Variations: Place your arms at your side to practice this exercise more easily. Extend your arms out in front of you to increase the difficulty for this exercise.
Strengthens: buttocks and hamstrings.
Lie on your back and bend your knees so that the soles of your feet lie flat on the ground. Lift your hips and make sure that your back remains straight. Hold this position, then let your hips sink slowly back to the floor. Repeat.
Variations: extend one leg out and hold it up in the air. Lift your hips and allow them to sink back to the floor. With this variation, you increase the difficulty for this exercise.
Strengthens: ankle, knee and hip muscles. Important for cushioning any bumps or collisions.
Slowly and with knees slightly bent, take a few steps to the side in one direction and then in the other.
Variations: you can hold additional weights to expend more energy.
LEG LIFTS WITH EXTERNAL ROTATION
Strengthens: inner thigh muscles, knee stability.
Sit on the ground with your knees bent and lean backwards, supporting yourself with your arms and hands placed behind you. Extend one leg forward and turn it outwards. Slowly raise and lower the extended leg. Repeat this exercise 15 times, twice for each leg.
Variations: as you improve, you can additionally use ankle weights.
LATERAL LEG LIFTS
Strengthens: abductor muscles and hip stability.
Lie on your side bending the knee of the bottom leg. Extend the other leg straight and slowly raise and lower it. Repeat 10 to 20 times for each leg.
Variations: you can use ankle weights for this exercise as you improve.
Strengthens: oblique abdominal muscles, back.
Lie on your side and lift and support your body using only your lower arm and your feet. Hold this position for 30 to 60 seconds for each side.
Strengthens: hip and abductor muscles.
Lie on your side and use your lower arm to support your upper body. Bend your top leg so that the sole of your foot rests flat on the ground. Extend your bottom leg straight and slowly raise and lower it. Repeat 10 to 20 times for each leg.
Variations: you can increase the difficulty for this exercise by adding ankle weights.
Strengthens: the ability to compensate for uneven surfaces and bumps.
Lightly jump from one foot to the other. Balance your weight on the leg that you land on before you hop back to the other leg.
Kneel down, get on all fours and extend one leg in the air, bent approximately at a 90-degree angle. Extend your foot, keeping it straight. Raise and lower your leg 10 to 20 times for each side.
Strengthens: thigh muscles and buttocks.
Stand with your back against the wall and lower your upper body so that your knees form a right angle. Pay attention that your feet are flat on the ground and parallel to one another. Hold this position for 30 to 120 seconds.