What exercises will prepare you for the ski season?

The ski season is the most anticipated time of the year for any winter sports fan. However, even if you’re schussing on the slopes with years of skill, it’s worth thinking about proper preparation. First and foremost, we should prepare for the ski season in terms of fitness. If we regularly participate in sports, we do not need to worry before going to the mountains, but if we have a sedentary lifestyle, we can quickly get an injury or trauma. What exercises before a ski trip will improve fitness, strengthen muscles and promote coordination? Here are some tips.

What exercises should I do before a ski trip?

Optimally, one should train a minimum of 3 months before the start of the season. If there is not such an amount of time, it’s worth spending at least six weeks on intensive, albeit balanced, training. Initially, you should designate 3 training days, to increase the number to 4–5 in the last weeks. There are many ways to increase one’s fitness and strength – but they depend on our predispositions and preferences. Always remember the 3 components of a good workout: warm-up, proper exercise and stretching.

Preparatory training before skiing should consist of the following elements:

Preparing for skiing – what does it give? Find out why you should train before the ski season

Every year, there are more and more amateurs of skiing on the slopes. Skiing or snowboarding is undoubtedly an ideal pastime for the whole family, but also a considerable physical effort for our bodies. To fully enjoy your favourite activity, it is worthwhile to prepare for the trip in advance, not only by completing the equipment, but most importantly: by introducing exercises that will support our fitness before the ski season. Why is it so important?

Poor physical fitness can effectively take away the joy out of the ride, and muscles and joints unprepared for movement will be more susceptible to fatigue and injury. The risk of dangerous skiing or snowboarding injuries definitely increases if you lead a sedentary lifestyle all year round.

Proper physical preparation before a ski trip will:

When to start preparing for the ski season?

Training before skiing will prepare us to ski more safely, efficiently and with greater pleasure, in addition to contributing to losing excess weight and helping to improve performance. When to start preparing for the ski season? Ideally 6–8 weeks before the trip, but in fact the earlier, the better. The fitter and more active we are throughout the year, the greater and safer the fun on the slopes will be.

To improve your fitness and endurance before skiing or snowboarding, it is worth training 3–4 times a week. Remember not to strain the muscles immediately before the planned trip. The keys to success are regularity and a good training plan.

What exercises will prepare you for the ski season?

Exercises preparing for the ski season are aimed at strengthening leg muscles, stretching ankle, knee and hip joints, and improving fitness and coordination. Start your pre-season ski training with a five-minute warm-up. A good idea would be to hop on a cross-trainer or stationary bike and do some simple exercises to prepare your muscles for more intense work:

 

After the warm-up, we are ready for the proper training. It is important that it lasts a maximum of 45–50 minutes and engages the muscles and joints that are most important when skiing and snowboarding. Here are some tried and tested exercises for skiers that you can do at the gym or at home.

1️⃣ Squats – exercises to strengthen thigh and gluteal muscles before skiing

Skiing or snowboarding forces an inclined position, maintained for a long time, engaging the leg and gluteal muscles. Before the ski season, it is a good idea to strengthen them with a properly planned training. Squats performed in different variations, with or without weight, will be helpful. Try this: a single-leg squat, a Cossack squat, or a narrow squat. A great muscle-strengthening exercise before skiing will also be a jump squat, which will further stretch the ankle and knee joints, and improve fitness.

2️⃣ Lunges – the best leg exercise for skiers

A lunge is an exercise that engages the leg muscles: from the thighs and glutes to the calves. Just as with squats, it is worth trying different versions of it. We will benefit a lot from the forward and reverse lunges, but also side or jumping lunges, which will further improve the body’s fitness and performance.

3️⃣ Forearm stabilisations – balance strengthening exercises for skiers

This classic exercise from the core stability group is designed to stabilise the body, and thus help maintain proper posture on skis or board and maintain balance.  When it comes to pre-skiing training, it is worth including not only the classic plank, that is, a prone bridge on your forearms. We can make this exercise more difficult, if only by lifting our legs alternately or by performing it on an unstable surface, such as a bosu ball. Lateral stabilisation is also a very effective and functional exercise.

4️⃣ Wall sit – skiing exercise at home

If you plan to train at home before skiing, exercises that don’t involve equipment will be the best choice. One of the most effective is the wall sit, which engages the core, leg and gluteal muscles. All you have to do is do a squat, leaning with your back against the wall, and then hold the position for 30–60 seconds.

5️⃣ Endurance exercises before skiing

It is worth preparing not only your motor skills, but also your stamina for the ski season. Riding for hours can be quite a challenge for the body, so include endurance exercises in your training plan. Cycling, running, Nordic walking or cardio training at home – you can choose whatever makes you happy. Such an effort will improve your performance and allow you to enjoy madness on the slopes longer without feeling tired.

What else to keep in mind when preparing for the ski season? It is important to pay attention to the correct technique while performing the exercises. Mistakes repeated on a regular basis can contribute to excessive strain on muscles and joints, and even result in injury. A good idea would be to train under the guidance of a professional trainer.

It’s also worth mentioning that almost any exercise preparing for skiing can be done with weights or additional equipment. Resistance bands, TRX tapes, barbell or dumbbells will increase efficiency while adding variety to your workout.

How to prepare for skiing? Exercise is not everything

Regular training before skiing or snowboarding will prepare the body for a season that can be challenging for any winter sports enthusiast. Before the trip, let’s also take care of sports equipment and clothes that will allow us to fully enjoy the winter. The basics are: thermal underwear, waterproof ski jacket, ski trousers, gloves, goggles and helmet. Letִ’s make sure that all clothing items fit like a glove and provide maximum comfort. This will bring even more fun and satisfaction to riding on the slopes.