water-ski workoutThere’s nothing more glorious for a water skier than the thrill of gliding across perfectly calm water on a hot summer day. Water-skiing and wake-boarding are great sports the whole family can enjoy. One of the biggest challenges of these water-sports is “getting up” from the water… pulling the rope while pushing your legs. Water-skiing requires balance, muscular strength, and muscular endurance.

Here are some exercises to add to your strength routine 2 to 3 times per week to help you enjoy these sports for years to come. Perform 2 to 3 sets of 10 to 15 reps of each exercise.

lunge-arm-extensionsWarm-up for 5-10 minutes with light cardio and dynamic movements to increase range of motion.

LOWER BODY EXERCISES

  • Squats and lunges to work the glutes, hamstrings and quads.
  • Single leg squats to build strength and balance in the legs and glutes required to slalom (using one ski).
  • Add resistance tubing or dumbbells to lunges and squats to strengthen shoulders.
    • Front raises
    • Overhead presses

UPPER BODY EXERCISES

row-arm-exercises

  • Work “pulling” muscles using:
    • Chin-ups
    • Lat Pull-downs
    • Overhand Grip Rows

CORE EXERCISES

  • Medicine Ball (Exercises printed directly on Smart Ball)
    • Medicine Ball Lunges (Option: resistance tubing)
    • Woodchops (Option: resistance tubing)
    • Seated Medicine Ball Twists
  • Planks & Side Planks

Include flexibility work in your cool down. Stretch all the major muscle groups to release the muscles and increase range of motion.

Train for water-ski season on land for an awesome experience on the water!

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