• Skip to primary navigation
  • Skip to main content
  • Skip to footer
TURN KEY TRAINING LOGIN Shopping Cart
ELITEAM

ELITEAM

OUR DRYLAND SKI RACING CAMPS, CLUBS, AND TRAINING PROGRAMS THAT BUILD COMPLETE ATHLETES BY TEACHING THE CONCEPTS OF SPORTS PHYSIOLOGY, SPORTS PSYCHOLOGY, SPORTS NUTRITION.

  • About
    • What We Do
    • Camp Staff
    • Olympian Doug Lewis
    • Testimonials
    • FAQs
  • Shop
    • Racer Journals & ELITEAM Swag
    • Racer Journals for Clubs – Bulk Orders
    • Cart
    • Checkout
  • Blog
    • News & Happenings
    • Sports Physiology
    • Sports Psychology
    • Sports Nutrition
    • Daily Camp Updates
    • Camp Photo Galleries
  • Contact
  • Camps
  • Clubs
  • Online

On-Hill Warm-Up

January 7, 2020 by Doug Lewis Leave a Comment

On-Hill Warm-Up for Skiers

For most field and gym sports there is a culture of warming up with your team through a practiced and organized exercise progression done before practice and games. However, as ski racers, we tend to skip any kind of on-hill warm-up and jump into our skis and start ripping as soon as we can. We can blame it on the perfect corduroy or powder that awaits us, but in reality, it’s just as important as our off-hill warm-ups, and all it takes is a little discipline and 10 minutes.

Here are my three reasons to always include an on-hill warm-up before you take that first run.

  1. It will get your body ready for the challenges and rigors of skiing on the edge, so you don’t get injured. Injuries are common enough in skiing, so take the time to reduce the risk by getting your blood flowing, your muscles warm, and working your joints through a full range of motion. I credit the fact that I was only injured twice during my 8 year World Cup career to both my fitness level and commitment to an on-hill warm-up. I ALWAYS took the time to do a full warm-up before my first run.
  2. You will ski faster. Studies show that you will perform better if you complete a warm-up routine.Your muscles will be ready, your body will be more reactive, and contraction and reflex times are improved. If you know you will ski faster if warmed up, why wouldn’t you take that extra 10 minutes???
  3. Mentally you will be more prepared to execute the challenging, risky and intense movements that ski racing demands. Feeling positive and ready to attack is critical to performing. Completing an on-hill warm-up feeds into your mental strength and boots your confidence before you even click into your skis.

All it takes is 10 minutes and can be done at the top of the chairlift before you take your first run. Find a flat area, take off your skis and perform the following exercises, or pick your own favorites.

  • Leg Swings front & side:  10 of each (on each leg)
  • High Knee Skips:  20 reps
  • Trunk Twists:  20
  • Lunges:  20 (10 each leg)
  • Jumping Jacks:  20
  • Plank Reaches:  10 (5 each side)
  • Slalom Jumps:  20
  • Burpees:  5
Coaches Doug & Kelley show you some easy warm-up exercises you can do before your first runs of the day!

Filed Under: Newsletters, Sports Physiology

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

5 × 5 =

eliteamdigdeep

4,295

Open
Some skinning. Cold and clear! #digdeep #mondays #letsdothis
Open
ELITEAMers make their beds in the morning - at least at camp!  Starts you off with a win every day! Did you make yours today! Camp announcement coming this week! #digdeep
Open
Pow surprise. Running was “interesting”. I wonder what is under this snow each step. #twistedankles
Open
Back-flipping into the end of March! Excited for Spring skiing but also ELITEAM 2021. More info to drop this week about camps and online programs! #digdeep
Open
Some dirt miles today before the snow, sleet, rain! Spring is coming. #digdeep
Open
K120 UOP Stairs not yet ready for running.  #soon
This error message is only visible to WordPress admins

Error: API requests are being delayed. New posts will not be retrieved for at least 5 minutes.

Footer

Summer Camps

Our 2021 Summer Camp will be held in Killington Mtn School in Vermont


SKI CLUBS

Worldwide
Our programs and clinics are available for any ski team in any location.
  • Club Clinics with Olympian Doug Lewis
  • TURN KEY TRAINING programs


SUMMER ONLINE TRAINING

Can be accessed anywhere
  • Dig Deep 2020
  • DIG DEEP Athlete Login

SIGN UP

More About Eliteam

About Us
  • Camp Staff
  • testimonials
  • FAQs

Shop
  • shop
  • cart
  • Return Policy

ELITEAM Blog
  • daily updates
  • photo galleries

Contact Us
  • questions
  • press
  • jobs

Terms of Use • Privacy Policy • Sales Tax Policy
© 2021 2020 ELITEAM, LLC. All rights reserved. Website by Simply Design

Eliteam

Dig Deep Athlete Login CAMPS
CLUBS ONLINE
  • About
    ▼
    • What We Do
    • Camp Staff
    • Olympian Doug Lewis
    • Testimonials
    • FAQs
  • Shop
    ▼
    • Racer Journals & ELITEAM Swag
    • Racer Journals for Clubs – Bulk Orders
    • Cart
    • Checkout
  • Blog
    ▼
    • News & Happenings
    • Sports Physiology
    • Sports Psychology
    • Sports Nutrition
    • Daily Camp Updates
    • Camp Photo Galleries
  • Contact