Hello Skipost!
If there is one easy thing that I could do more of it is activation, active recovery, and mobility. Throughout my ski career this is an area I often overlook and don’t put much emphasis on. In the past year or two I have tried to force myself to actually focus on this, and even though I am better, I still don’t do enough! If your anything like me, I don’t need any motivation to go outside for a run or ski because I enjoy it so much, but when it comes to activation and active recovery, I struggle. This is something that really only takes 10-15 minutes out of your day so it should be a very easy thing to do (or maybe that’s why it’s so easily overlooked). Regardless, I have highlighted some of my favorite and simple exercises I try to do ideally every day or at least a few times a week. All these exercises can be done for activation before a ski, a gym session, summer training, or racing. These are still useful exercises for mobility and active recovery that are beneficial no matter the time of day if you have a busy schedule.
Activation and recovery doesn’t have to be an expensive endeavor. You can buy all the fancy bands and gadgets if you are into it, but a couple long and short mobility/resistance bands, some sort of pole/stick, and some different balls for rolling are all I have at home. These are also what I throw in a bag and travel with as well.
With the small resistance band I usually focus on some sort of hip activation. Above is an exercise we do in the gym a lot which incorporates some balance as well. Some other good exercises are forward, backward, side, and classic skiing resistance walks. I also often lay on my side and do clam shells and leg lifts.
These exercises above are both done on larger resistance bands and work on upper body activation. These are a couple of my favorites, but you can also attach the band to the wall and do pulls with a single arm or even attach it to your leg. The bottom exercise is just one variation of a ton of different shoulder, arm, and back exercises you can do when either one or two bands are attached to the wall. Get creative!
These exercises above are both done on larger resistance bands and work on upper body activation. These are a couple of my favorites, but you can also attach the band to the wall and do pulls with a single arm or even attach it to your leg. The bottom exercise is just one variation of a ton of different shoulder, arm, and back exercises you can do when either one or two bands are attached to the wall. Get creative!
Talk to y'all next time
