Exercise for explosive thighs for skiing
Those who don’t want to waste time on the ski slopes know that the season is getting ready long before and have trained their thighs as they should. They are already ready to ski for hours on end, worry-free.
The others will follow a minimum program of 3 weeks to get in condition.
Thigh training that goes well
Even if you don’t neglect your thighs the rest of the year, several days of skiing in a row may tire your thighs and joints, which will be under pressure. It is required to get the best training.
Here are the exercises
Deadlift
Standing with a 45 kg (80 lb) bar in front of you, bend your knees, lean your back straight to lower the bar to the floor without putting it down, and return to the initial position by pushing your hips upwards to strengthen the hamstrings and quads. Do 4 sets of 8.
Single Leg Leg Press
The whole point of the single leg press is to work very slowly in resistance as you lower the load, which is close to the eccentric force needed for skiing. To push, you can help yourself with both feet, but go down on one leg, alternating right and left. The load will be 60% to 70% of the load support with both legs. Do 4 sets of 4 reps.
Squat with ball
Hold a fitness ball at chest level, and do partial squats while remaining semi-squatting, without going up entirely, with a small amplitude, to keep the contraction on the thighs. You strengthen quadriceps, lumbar, and glutes by holding 3 x 1 min.
jump squat
Go down to your knees at right angles, as for a normal squat with your feet shoulder-width apart, and jump without momentum, just with the strength of your flexed thighs. Do not fall heavily, accompany the movement, this will allow you to have the necessary explosive force in the thighs. Do 4 sets of 4.
Treadmill
Walk on the treadmill backward, incline your cardio machine as much as possible, legs bent as in the ski position. You will see that your thighs will burn quickly, in just a few seconds, as this movement is contrary to habit. Try to hold 3 sets of 3 minutes, starting with 3 sets of 1 minute.