Brains
It is always around this time of year during the fall that skiers and snowboarders start thinking about getting into shape for the upcoming season. Besides simply doing some squats and lunges, there is no shortage of workout plans and exercise routines out there for you to get your body in mid-season form.
But what about getting kids ready for the ski season? Besides lacking the same motivation as you to get in shape, kids can’t necessarily perform many advanced strength training exercises safely. On top of that, the school year has just started and they are suddenly sitting a whole lot more than they were during summer break. Building up a kid’s strength and cardio will make those days on the mountain with them that much better.
The key for kids is to make getting in shape feel more like play than work. See the below activities that mostly came from @sauntermama on how to get them ready. The adults will probably enjoy these as well.
#1 Fall Sports
Signing up for fall sports like soccer, football, and cross-country can all be great ways to get a good workout and keep kid’s muscles active. Even if the sport doesn’t train for skiing specifically, cross-training is beneficial. All three of my kids are playing soccer this fall and I know it will help build their stamina and muscle strength. If it’s too late to sign up for a fall sport, try to keep your activity level high by going for bike rides or other active endeavors.
#2 One Foot Standing/Hopping
Whether just balancing or hopping this helps kids develop their balance, which they’ll need for everything from putting skis on to actually skiing. Make it a fun competition by seeing how long they can balance on one foot or how many times they can hop on one foot before they have to stop.
#3 Freeze Dance Songs
This will surely feel like play for the kids but going along with the cues in these songs not only develops their balance and gross motor skills but also helps them learn to follow instructions. There are plenty of options on YouTube to choose from.
#4 Frog Jumps
This is a challenging move for anyone, but with a cool name like this, the kids should love it. It is performed by standing, squatting, and leaping back up like a frog. This is great for working their core, quads, glutes, and balance.
#5 Bear Crawls
Another tough move with a cool name. It is performed by crawling on your hands and feet with your tail in the air and knees just above the ground. It develops core strength, motor coordination, as well as arm and leg strength.
#6 Get Ups
Just like it sounds, this is simply lying down and standing up. Make it fun by having them lay on their belly, back, side, or whatever crazy position they can think of. Then they get up to standing, on repeat. This develops core strength and coordination and is super important to practice for when (not if) they fall. Bonus points if you have them do this in ski boots. Even bigger bonus points if you can help them safely practice in skis.
#7 Try on Gear
Not only will you want to ensure their gear fits them, but you also want the kids to start getting comfortable wearing it. If you’re lucky, some of the gear from last season will still fit, or you can hand it down to the next kid. There are a lot of items needed for skiing, so if you need anything, consider heading to a ski swap for some good deals. Don’t forget to have them put their boots on and practice getting in and out of their skis and bindings. I like to quiz my kids on ski terms like tips, tail, bindings, edges, etc.
Skiing with kids is not easy. It takes patience and tremendous effort. Even if you plan on dropping your kids off in lessons, doing these activities will make life easier for everyone. Happy skiing to all the little shredders out there.
- Related: Top 10 Tips for Skiing with Kids
