By Claire Challen

The U.S. Ski Team Speed Center at Copper Mountain, Colorado was teeming with athletes this past November. From the World Cup to the littlest U-10 groms, racers were raring to get on with their early season training. I spent some time reintroducing my legs to skiing at this race-training Mecca, among the swarms of athletes.

At the base of the mountain surrounded by every conceivable level of skier going through their own versions of a pre-ski warm-up, it’s obvious that wakening one’s body before tackling the race course, double blacks, or even the bunny slope is integral to any kind of ski day. Now I know you’ve got your eye on that perfectly groomed corduroy or untouched powder underneath the lift, however I’d rather you didn’t slide into that lift line just yet. Take 5-10 minutes. Boots on, skis off. If it’s good enough for the best skiers in the world, why not make it a part of your routine?

 

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1. RUN 1 MINUTE

With quick steps, dig in your toes, pump your arms rapidly and travel up a moderate slope.

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2. RICOCHETS 30 seconds

Perform quick hops off both feet pressing through the balls of the feet.

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3. SQUATS 10 REPS

Squat down to touch boots, stand up and clap hands overhead.

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4. LEG SWINGS FRONT-BACK & SIDE-SIDE 10 SWINGS EACH DIRECTION, EACH LEG.

Keeping upper body still, swing leg in front and behind. Move into side swings with the same leg. Switch legs.

 

5. HIP FLEXOR & QUAD 30 SECONDS EACH

Part 1: Kneel down with left leg in front. Tuck right glute under and raise right arm. For a deeper stretch, lean to the left. Hold position.

Part 2: Reach behind with your right hand and grasp the cuff of your ski pants. Gently pull your heel toward your glute. Hold position.

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