Going skiing soon? This new fitness class claims to get you ready for the slopes
Can a fitness class tailored to skiiers help prevent aches and pains on holiday? Lauren Taylor tries out ‘Slopercise’.
Anyone who’s been skiing will know the aching feeling in your thighs as you settle down for some mulled wine in your chalet after spending three days sliding (or falling) down the slopes.
Crystal Ski is trying to help people get better prepared for their holiday with a pre-ski break fitness class targeted at building those muscles more likely to feel aches and pains. The ‘Slopercise’ exercise plan, featuring 20-minute classes inspired by different ski moves, being rolled out at David Lloyd Clubs across the country and videos are available on YouTube to follow at home.
“One of the biggest considerations when embarking on physical preparation for the slopes is preventing injuries,” says Alastair Crew, group health and fitness support manager at David Lloyd Clubs. “Typically knee ligament issues are most common with skiing. Lower body conditioning with particular focus on the hip health will in turn help to stabilise and strengthen the knee too.”
The fitness plan includes exercises like the ‘mogul ski hop’ for anyone heading down bumpy black runs. The lateral movements are designed to help improve strength, stability and concentration, as well as the risk of injury to the hips, knees and ankle joints. Snowboarders will find this particularly useful, as they constantly change direction.
Beginners, meanwhile, might benefit from the ‘ski lift sideways shuffle’ to avoid slowing fellow skiers down at the chairlifts (trust us, this is a slope faux pas).
So what’s the class like?
Weighted squats is perfect slope prep
With a ski trip booked (and sore legs imminent) I headed to a Slopercise class at David Lloyd Clubs, Fulham, London. It’s immediately obvious the class is tailored to even the most basic of fitness levels and it’s not at all intimidating. Alastair eases us in with running on the spot and bum kicks – and a 20-minute class is do-able even if you’re fitness is at an all-time low (like mine).
The beauty of the routine is that there are three levels of difficulty for every move – so you can keep up with the rest of the class, even if everyone else insists on doing a tougher variation.
Some exercises will be familiar, such as the dreaded squat (with a kettlebell if you’re hardcore) which strengthens quads – vital for skiers. Others, like the ‘speed skater’ – stepping behind one leg and sinking the knee to the floor on both sides – will be new to most people. The exercise can be increased in intensity with extra speed and power – and it’s knackering!
Will I need any equipment?
The sledge pull
Ideally, if you’re doing the exercises at home, you need to own a resistance band for the ‘sledge pull’ – pulling the band back with each arm (either with a partner or tied to something) this exercise will aid your ability to pull a snowboard on a flat surface.
The ‘powder snow pole pull’ requires two hand weights, but beginners could go without, and if you do the ‘après-ski stein squat’ you’ll need a kettle bell or one hand weight, but a can of beans will do.
Does it work?
And… stretch
After 20 minutes and a cool down, I’m out of breath, with slightly wobbly legs, and a newfound respect for anyone who does regular squats. The next day I feel that familiar ache in my legs that you get after a tough day on the slopes – so it must have targeted all the right places.
The classes will be available at selected David Lloyd clubs from October 30. Or access them for free at on Crystal Ski’s YouTube channel.
The Press Association
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