Heading to the snow? This workout by Olympic aerial skier Danielle Scott will ensure you’re fit enough to make the most of your time on the slopes.
If anyone knows what workout you need to conquer the pistes it’s Danielle Scott, who has represented Australia at the Winter Olympics in freestyle skiing, a discipline which includes lots of exhausting aerial acrobatics, such as flips and spins.
Danielle’s workout covers off endurance, dynamic movement, strength and flexibility.
“Endurance is a big portion of it,” she says. “There’s a 20 minute cardio on the bike, because you’re spending a lot of time in a kind of squat position skiing down the mountain, so you need that endurance component to prepare you for the season ahead.”
“Then there’s that dynamic movement you have when you’re skiing. When you turn, you’re bobbing up and down and you’re flexing all the different angles of your body. So there’s some exercises in there that work the legs, hips and arms.
“Then just a little bit of strength work, because the snow is difficult in that you can go over a bump or get caught in a bit of slushy snow and you need to be able to control your limbs and your balance and things like that. So, yeah, a flexibility section is in there too.”
Here’s the workout, so start getting excited about the snow!
To read more about Danielle’s amazing sporting journey, click here!
1. Warm up
Lunge forwards, sideways and backwards five times for each leg, each way. Adopt a lunge pattern to open up the hips: forward, lateral, transverse, and curtsy.
2. Balance and proprioception
Balance on one leg on a Bosu ball. Lean forward, bending at the hips with your raised leg leveraging backwards. Move the arm opposite towards your standing foot as you move. Return to standing and repeat six times on each leg.
3. Single hops forward
Balance on your left foot. Drive your left arm forward and right foot backwards and skip forward, bending your right knee high in front. With each step, aim for height rather than distance. Alternate legs, perform 10 each leg.
4. Barbell squats
Hold the bar across your upper back with an overhand grip, keeping feet shoulder-width apart and toes pointed forward. Squat down, bending your knees and pushing your bottom backwards. It’s important that you arch your back so it doesn’t round out. Push back up through your heels. Repeat six times.
5. Reverse lunge
From standing, lunge backward by taking a large, controlled step back with your right foot. Lower your hips so that your left thigh is parallel to the floor, with your knee directly above your ankle. Bring your right foot back through and raise your right knee to waist height. Alternate legs, perform five each leg.
6. Weighted step ups
While holding dumbbells, place your left foot on a box or bench. Step up onto the box and raise the dumbbells above your head, also bringing your right knee forward and up until your thigh is parallel to the floor. Alternate legs, perform five each leg.
7. Medicine ball core rotation
Standing in a steady stance (feet shoulder width apart and knees slightly bent), hold a medicine ball and rotate just the upper body from side to side. Repeat 10 times on each side.
8. Steady resistance bike (20 min)
An exercise bike is a perfect low-impact way to do cardio work. Set the resistance so that you can maintain it for 20 consecutive minutes. Experiment to get the right intensity, but generally it should be at a level where your breathing rate is increased but you can still maintain a conversation without gasping for air.
For Kathleen Alleaume’s nutrition plan for the snow, see the next page.
Videography by Nathan Ford
Photography by Lee McCluskey