Three mobility drills to ski stronger and for longer
Mobility is one of those words that gets overcomplicated. At its simplest, it is your ability to move a joint well through the range you actually need. For skiing and boarding, that mostly comes down to hips, ankles and the upper back, because those are the areas doing the work every time you turn, absorb and recover.
The good news is that you do not need a long routine. A few focused drills, done regularly, will do far more than an occasional marathon stretching session you dread. Here are three I give almost everyone.
1. The deep squat hold, for your hips and ankles
Drop into the lowest comfortable squat you can, heels down, and simply sit there. Let your elbows rest against the inside of your knees and gently press them out. Breathe. Start with twenty or thirty seconds and build up.
This one opens the hips and ankles at the same time, which is exactly the position your lower body needs to find on every turn. If your heels lift or you feel like you are about to topple backwards, that is useful information: it usually means tight ankles, and it is worth working on.
2. The world’s greatest stretch, for everything
The name is a bit much, but the drill earns it. Step into a long lunge, drop the opposite hand to the floor, then rotate your trunk and reach the other arm up towards the ceiling, following your hand with your eyes. Hold for a breath, then switch sides.
In one movement you are opening the hip flexors, the hamstrings, and the upper back, and you are adding rotation, which is the thing most of us lose first. Five slow reps each side is plenty.
3. Thoracic rotations, for your upper back
Kneel down, sit back towards your heels, put one hand behind your head, and rotate that elbow down towards the opposite wrist and then up and open towards the ceiling. Move slowly and let your eyes follow your elbow.
A stiff upper back forces your lower back and shoulders to pick up the slack, which is a common source of discomfort after a few days on the hill. Keeping this area moving well makes a surprising difference.
Consistency beats intensity
Do these most days, even for five minutes, and you will feel the difference within a couple of weeks. Move better, ski more comfortably, and give your body a fighting chance against the little niggles that can otherwise cut a trip short.
If you want a routine built around your body and how you ski, that is something we can put together in a session, in person or online. Small, consistent work is where the real results come from.
Tired legs, a niggle, or just want to feel your best? Zack comes to you across Méribel and Courchevel.