5 Great VECTOR Exercises for Skiers

Ski season is coming up quickly, and it’s time to get ready to hit the slopes.

“Skiing demands a lot from your body — strength, balance, endurance, and agility,” says elite coach and physical therapist, Brian Finch. During the off-season or between your ski trips, it’s crucial to keep the ski-specific muscles strong and resilient. Incorporating ski workouts into your routine is essential for preparing for the ski season,” he adds.

Finch, a renowned name in the ski industry, has specifically designed a series of exercises, using the VECTOR and following the VECTOR method of training to ensure you’re as ready as ever for those thrilling downhill runs and all day sessions. These exercises can also help you prepare for your upcoming ski trip, enhancing your performance and reducing the risk of injury by controlling movements to protect the knee joint.

The VECTOR Method for Skiers

With the Kayezen VECTOR, you have an innovative, versatile tool that makes ski-specific training effective and accessible. Lightweight and portable, the VECTOR allows you to simulate a range of skiing movements, targeting muscle groups vital for skiers. Whether you are at home, in the gym, or on a trip, these workouts can be a game-changer for your ski season prep.

Micro-Workouts, At-Home or In The Office

Incorporating 5-10 minute micro-workouts can be a game-changer for your ski season performance. With the VECTOR, you can transform idle moments into peak preparation with ski-specific micro-workouts. These brief, concentrated training bursts are designed to fit into your day as effortlessly as checking your email. This way, you can prepare for the slopes anytime, anywhere, ensuring that when the ski season arrives, you are as prepared as possible with minimal disruption to your daily routine.

Ditch the notion that only hours in the gym can get you in shape for skiing and embrace the convenience and effectiveness of micro-workouts with the VECTOR.

FOR A SERIES OF VECTOR MICRO-WORKOUTS FOR SKI SEASON PREP, DOWNLOAD THE KAYEZEN APP FOR ACCESS TO THE LIMITLESS TRAINING PLATFORM:

 

Exercise 1: Tail Gunning

The tail gunning exercise is where you stand with your feet hip-width apart and rock back and forth onto your heels with the VECTOR Torso Strap across both legs, just above your knees. Finch says that this is a great exercise for getting set up in your boots and finding your balance in your skis. Maintaining balance on the standing leg during the movement is crucial for proper form and control, ensuring the exercise effectively works the thighs, ankles, and knees all at the same time.

Add this to your routine and you will be more stable and in control on the mountain. By engaging multiple muscles at once you will improve your skiing posture and build the strength to ski through all types of terrain. This whole body approach to training gets your lower body ready for the demands of skiing and makes the mountain more enjoyable and safer.

Exercise 2: Shin Slide with Knee Slightly Bent

The shin slide exercise has you start in a side plank position with the VECTOR Cinch Strap attached to your bottom leg just below your knee. In that plank position, you slide the bottom leg up and down the length of your outside leg, ensuring your left leg remains straight and aligned. Finch says this exercise builds core strength and knee drive to assist with more powerful turns.

This exercise also builds lateral stability and balance which are key to efficient skiing. By adding the shin slide to your training you will develop the strength and coordination to make sharp, controlled turns on the mountain. That extra power and stability gives you better performance and confidence to ski more difficult runs with ease.

Exercise 3: Raising the Safety Bar for Core Muscles

Raising the safety bar with the VECTOR Long Handle has you start in a seated upright position with the handle at your shoulders. You’ll press the handle up overhead, return, and repeat for the prescribed number of repetitions. Finch says this exercise forces our upper extremities to work hard without a base of support and it strengthens our core, glutes, and shoulders.

This is great for functional strength and stability which is key to good form and injury prevention. By challenging your upper body to stabilize and lift without a solid foundation and maintaining a slightly bent knee, you are simulating real life movements and improving overall balance and coordination. Engaging the leg during this exercise is crucial for targeting specific muscle groups effectively. Adding this to your training will improve upper body endurance and core strength and overall performance in all activities.

Exercise 4: Pushing Through the Lodge with Feet Shoulder Width 

Pushing your way through the lodge with the VECTOR Torso Strap has you start in a seated upright position holding the Torso Strap out in front of your chest. With your arms fully extended, you slightly lean back then forward again for the prescribed amount of time or repetitions, ensuring your body maintains a straight line from shoulders to hips and keeping one leg straight. Finch says this is another great core strengthening exercise for high-performance maneuverability on your skis.

Adding this to your training will not only strengthen your core but also your ability to control your movements in dynamic skiing conditions. By doing this forward and backward movement, you are developing the stabilizing muscles for quick direction changes and balance adjustments. This core stability translates to better agility and control on the slopes and you’ll be able to ski through varied terrain with more ease and confidence.

Exercise 5: Edge Roll  

The edge roll exercise with the VECTOR Torso Strap has you start in a parallel stance with your feet hip width apart and the resistance of the VECTOR on one side. You shift your weight side to side for the prescribed amount of time or reps, ensuring to perform the exercise on the other leg as well. Finch says this exercise trains you to feel the inside and outside of your skis, giving you a stronger understanding of where your body needs to be while taking turns and maneuvering on the mountain.

This builds proprioception and muscle memory for edge control. By shifting your weight repeatedly you are building the strength and coordination to make quick and accurate adjustments while skiing. This awareness and control of your edges gives you smoother turns and better overall performance on the mountain. Adding the edge roll to your training will make you a more confident and agile skier ready to tackle any terrain.

Get Ready for Ski Season

Brian Finch reminds us that consistent training is key. Consistent training can help prevent knee injuries by strengthening relevant muscle groups and improving control and stability. “Your efforts with these exercises will pay off when you’re navigating those slopes. It’s about building muscle memory, strength, and flexibility specific to skiing.”