{"id":50843,"date":"2025-10-01T13:22:36","date_gmt":"2025-10-01T17:22:36","guid":{"rendered":"https:\/\/www.bromontmontagne.com\/uncategorized\/5-exercices-pour-se-preparer-au-ski\/"},"modified":"2025-10-01T16:08:19","modified_gmt":"2025-10-01T20:08:19","slug":"5-exercises-to-get-ready-for-ski-season","status":"publish","type":"post","link":"https:\/\/www.bromontmontagne.com\/en\/ski-en\/5-exercises-to-get-ready-for-ski-season\/","title":{"rendered":"5 Exercises to Get Ready for the Ski Season"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text css=””]<\/p>\n

The ski season is approaching! To fully enjoy the slopes and reduce the risk of injury, it\u2019s essential to prepare your body. These 5 targeted exercises will help strengthen your legs, core, and balance, so you can ski safely and perform at your best.<\/p>\n

We spoke with Fr\u00e9d\u00e9rik L\u00e9pine<\/a>, kinesiologist and ski professional at Bromont, who shared these exercises specifically designed for skiers.<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_bloc_spacer spacer_hauteur=”30_”][vc_column_text css=””]<\/p>\n

Exercise 1: Single-Leg Balance with Head Rotation<\/strong><\/h5>\n

Goal:<\/strong> Stimulate the nervous system, improve foot awareness, and enhance balance.<\/p>\n

Why:<\/strong> To better react to changes in terrain on the slopes.<\/p>\n

How to do it:<\/strong><\/p>\n

    \n
  1. \n

    Stand on one leg.<\/p>\n<\/li>\n

  2. \n

    Close one eye and create a target in front of you with your hands.<\/p>\n<\/li>\n

  3. \n

    Slowly turn your head from side to side while keeping the target in your field of vision.<\/p>\n<\/li>\n<\/ol>\n

    Frequency and repetitions:<\/strong> 30 seconds per leg, 3 times.<\/p>\n

    [\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50808″ img_size=”Full” css=””][vc_column_text css=””][\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50810″ img_size=”Full” alignment=”center” css=””][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50812″ img_size=”Full” alignment=”right” css=””][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_bloc_spacer spacer_hauteur=”30_”][vc_column_text css=””]<\/p>\n

    Exercise 2: 90-90 with Bent Knees<\/strong><\/h5>\n

    Goal:<\/strong> Strengthen the hip rotator muscles and improve upper\/lower body dissociation.<\/p>\n

    Why:<\/strong> To prepare the hips for the complex movements involved in skiing.<\/p>\n

    How to do it:<\/strong><\/p>\n

      \n
    1. \n

      Sit or position yourself in a 90-90 stance, with knees bent and apart.<\/p>\n<\/li>\n

    2. \n

      Slowly rotate your upper body from side to side without moving your knees.<\/p>\n<\/li>\n<\/ol>\n

      Frequency and repetitions:<\/strong> 20 slow, controlled repetitions.<\/p>\n

      [\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50815″ img_size=”Full” css=””][vc_column_text css=””][\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50817″ img_size=”Full” alignment=”center” css=””][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50819″ img_size=”Full” alignment=”right” css=””][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_bloc_spacer spacer_hauteur=”30_”][vc_column_text css=””]<\/p>\n

      Exercise 3: The Airplane<\/strong><\/h5>\n

      Goal:<\/strong> Strengthen knee control and engage the glutes.<\/p>\n

      Why:<\/strong> To stabilize your stance and maintain proper leg alignment.<\/p>\n

      How to do it:<\/strong><\/p>\n

        \n
      1. \n

        Stand on one leg, with the other leg extended behind you and hands on your hips.<\/p>\n<\/li>\n

      2. \n

        Slowly rotate your pelvis from side to side, keeping your legs still.<\/p>\n<\/li>\n<\/ol>\n

        Frequency and repetitions:<\/strong> 5 rotations per side.<\/p>\n

        [\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50822″ img_size=”Full” css=””][vc_column_text css=””][\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50824″ img_size=”Full” alignment=”center” css=””][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50826″ img_size=”Full” alignment=”right” css=””][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_bloc_spacer spacer_hauteur=”30_”][vc_column_text css=””]<\/p>\n

        Exercise 4: The Bear Exercise<\/strong><\/h5>\n

        Goal:<\/strong> Strengthen the upper body and stabilize the core.<\/p>\n

        Why:<\/strong> To improve balance and control of movements on skis.<\/p>\n

        How to do it:<\/strong><\/p>\n

          \n
        1. \n

          Get into a bear position, with knees slightly lifted and a block or cushion on your lower back (optional).<\/p>\n<\/li>\n

        2. \n

          Slowly lift the opposite arm and leg at the same time, maintaining control of your posture, with hips and back parallel to the floor.<\/p>\n<\/li>\n<\/ol>\n

          Frequency and repetitions:<\/strong> Depending on your level, start with 10\u201315 repetitions per side.<\/p>\n

          [\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50833″ img_size=”Full” css=””][vc_column_text css=””][\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50829″ img_size=”Full” alignment=”center” css=””][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50831″ img_size=”Full” alignment=”right” css=””][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_bloc_spacer spacer_hauteur=”30_”][vc_column_text css=””]<\/p>\n

          Exercise 5: Lateral Hops, Foot to Foot<\/strong><\/h5>\n

          Goal:<\/strong> Develop power and stability upon landing.<\/p>\n

          Why:<\/strong> To prepare the legs for quick, powerful movements on the slopes.<\/p>\n

          How to do it:<\/strong><\/p>\n

            \n
          1. \n

            Perform lateral hops from one foot to the other.<\/p>\n<\/li>\n

          2. \n

            Land with slightly bent knees to ensure a stable landing.<\/p>\n<\/li>\n<\/ol>\n

            Frequency and repetitions:<\/strong> 3 sets of 10\u201315 hops.<\/p>\n

            [\/vc_column_text][vc_row_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50835″ img_size=”Full” css=””][vc_column_text css=””][\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50839″ img_size=”Full” alignment=”center” css=””][\/vc_column_inner][vc_column_inner width=”1\/3″][vc_single_image image=”50837″ img_size=”Full” alignment=”right” css=””][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row][vc_column][vc_bloc_spacer spacer_hauteur=”30_”][vc_column_text css=””]<\/p>\n

            Incorporate these 5 exercises into your routine to improve your balance, strength, and muscle control. You\u2019ll be ready for a safer and more enjoyable ski season! Start today to be prepared for your first run.<\/p>\n

            Combine these exercises with ski lessons to quickly enhance your technique.<\/p>\n

            [\/vc_column_text][vc_bloc_bouton nb_bouton=”1″ bouton_1=”url:%2Fen%2Fski-school%2F|title:LEARN%20MORE”][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

            [vc_row][vc_column][vc_column_text css=””] The ski season is approaching! To fully enjoy the slopes and reduce the risk of injury, it\u2019s essential to prepare your body. These 5 targeted exercises will help strengthen your legs, core, and balance, so you can ski safely and perform at your best. We spoke with Fr\u00e9d\u00e9rik L\u00e9pine, kinesiologist and ski professional […]<\/p>\n","protected":false},"author":40,"featured_media":40761,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[90],"tags":[374,93,331,375],"class_list":["post-50843","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ski-en","tag-conseils-de-ski-a-bromont-en","tag-ski-en","tag-ski-bromont-en","tag-trucs-et-astuces-en"],"acf":[],"yoast_head":"\n5 Exercises to Get Ready for the Ski Season - Bromont, montagne d'exp\u00e9riences<\/title>\n<meta name=\"description\" content=\"Get ready for ski season with 5 effective exercises to strengthen your legs, improve balance, and ski safely.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bromontmontagne.com\/en\/ski-en\/5-exercises-to-get-ready-for-ski-season\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Exercises to Get Ready for the Ski Season - 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