There’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.
Warm-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
- Work “pulling” muscles using:
- Lat Pull-downs
- Overhand Grip Rows
- 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!