A lift takes you up the mountain for skiing.
The 3 best exercises for skiers
Skiing can be dangerous, especially without proper preparation. Get in shape now and be fit for the ski slopes.
Published ON
April 20, 2022

Skiing is usually done once a year, in the winter season, and that is what makes this sport so dangerous for our body. An unprepared body, without proper physical preparation, is more prone to any kind of injury.

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When should you start training?

Our motivation to prepare for skiing is highest just before the vacation. However, you should start training 3 months before. If you can't find time for it, you should start training at least one month before your planned departure. Of course, we achieve the best results when we strengthen our muscles all year round. The minimum time you should spend on training is two sessions per week of 45 minutes each.

Strengthening the thighs, ankles and knees

To strengthen the four-headed thigh extensor muscle squats are ideal. If you feel like tackling the exercises really effectively, involve the ankles and knees when exercising on an unstable surface. A well-developed thigh extensor muscle helps to maintain the right position while skiing. The strengthened ankle joints and knees protect the joints from injury.To strengthen these parts of the body, you should make long jumps from the BOSU ball, ending in deep squats, or jump from standing on the ball. Please note the quick change from left to right and at the same time the correct angle between the thigh and lower leg when setting down. This angle should be about 90 degrees.

Ein Trainer führt eine Übung zur Stärkung der Oberschenkel, Sprunggelenke und Knie vor


Strengthening the muscles of the buttocks and the posterior thighs

Skiing involves a continuous descent at an angle. The thighs and buttocks can easily tire in this position. The technique of this exercise is very similar to the classic skiing technique. The only difference is that you put the back of your foot into the TRX machine. You can also ask someone to hold the back of your feet.Keep your body in a straight line. Tighten your abdomen and bend your knees, breathing in as you do so. The front knee should not extend past the toes. Return to the starting position, exhaling as you do so. If you want to increase the difficulty of your exercises, take an easy step at the end.

Ein Trainer führt ein Übung zur Stärkung der Gesäß- und der hinteren Oberschenkelmuskulatur vor.


Strengthening the body tension

The forward leaning silhouette of the skier is only possible through an intense effort of the entire body tension.Exercises generally recommended to stabilize the center of the body can help strengthen the muscles of the front and rear upper body. It is not for nothing that it is said that the muscles of the middle of the body form a solid foundation and base over which all movements are controlled.Systematic strengthening of these muscles can help prevent many injuries in winter sports and leads to greater strength and improvement of technique.A suggested exercise for strengthening the body - support your forearms on an exercise ball (Swiss Ball). This static exercise builds on holding out in one position for a period of time. Learn the limits of your body and observe how long you can hold still. The principle of this exercise is to maintain a straight silhouette by tensing the abdominal and back muscles.

Ein Trainer führt eine Übung zur Stärkung der Körperspannung vor.


Get your body ready for the challenges of winter and enjoy training to the fullest until you improve your skills. If you have specific questions, please contact our experienced personal trainers.

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