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Exercise of the Month

Fitball Squat

This is a great exercise for all you skiers getting ready for your holiday. The fitball ensures perfect posture will condition the legs to make them both stronger and more stable and able to enjoy you skiing for longer rather than feeling “the burn” straight away. Try to perform 3 sets of 10 with a hold at the end of each set for as long as you can. Make sure the weight is through your heels, your stomach is tight and don’t hold your breath.

Wall Squats

Purpose – Development of the quadriceps and gluteus.

Teaching points

  1. Stand upright with the ball trapped between your lower back and wall.
  2. Have the feet placed forward of the knees.
  3. Squat down to 90 degrees if possible and return to upright position.
  4. Ensure your weight is pushed into the heels of your feet.

Variations

  • Single leg
  • Weights in hands/ use over ball/ use wobble board (see next page)
  • Different speed
  • Hold at 90 degrees

Single legged squat

Purpose – Development of the quadriceps and gluteus.

Teaching points

  1. Same teaching points as the wall squat but with one leg lifted off floor.

Variations

  • Hold at 90 degrees
  • Different speed