Ski Athlete

Authors

Affiliations

Nate Yomogida, B.S., SPT

Doctor of Physical Therapy

B.S. in Kinesiology

Chloë Kerstein, B.S., SPT

Doctor of Physical Therapy

B.A. in Neuroscience

Preseason training

Stretch affect program

• SL RDL horizontal cable rows

Cardio

• Wind bike (100kcal)
• Cascade climber 50% intensity 3x1min (for hip flexors)

Adductors

• Copenhagens

Abductors

• CKC Clam shells
• Hip movement prep series
• SL Squat slideouts
  • Progress to bulgarians

Calves

3D Calf raise

Compound movements

• Squat low-high cable row
• SL RDL cable
• TRX Pistol squats
• SL squat reverse slideout
• Landmine lateral skater squat

Agility

• Ladder drill
  • 2 in 2 out lateral steps
  • Lateral hops feet together

Plyometric

• 1 leg lateral bound
• Alternating lateral hops
• Box jumps
  • DL to DL
  • SL to DL
  • DL turn to DL alternating

Balance

• SLB with 3 way reach

Foundation training

Stretch affect Ski foundations

• Open books
• “Brettzel”
• Gastroc stretch
• Soleus stretch
• Hip movement primer
• Hip airplanes
• SL Squat to RDL
• Wall sit + Adduction
• Forward Lunge rep to hold
• Lateral lunge rep to hold
• Squat rep to hold