Skiing preparation tips
Skiing requires a variety of gear and accessories such as ski goggles, boots, helmet, and gloves.However, one crucial aspect is frequently overlooked: appropriate motor preparation. After all, skiing is no small feat. When you hit the slopes, you typically spend hours being active. Remember that skiing demands strength in both leg and torso muscles, and resilience in your ankle, knee, and hip joints.
If your body is not accustomed to extended hours of physical activity and strain, it may respond swiftly and intensely to such stimuli, frequently with injuries. Skiing – or snowboarding – is not only an enjoyable way to spend your winter holidays. From a physiological perspective, it involves physical exertion, so good advance preparation is essential.
Read also: “12 stretching exercises to prevent injury”.
Skiing as a sport
Skiing is a comprehensive sport. It engages the leg and gluteal muscles, and postural and deep (core) muscles. In addition, skiing requires good breathing capacity, a sense of balance, and motor coordination. Hence, physical preparation for skiing should be as comprehensive as the activity itself, focusing on strengthening various areas and motor skills.
Muscle strength
The primary muscle groups engaged in skiing are the legs, buttocks, back, and abdomen. A great way to build them up is through strength training, using either an external load or your own body weight.
- To strengthen your leg muscles, do squats and lunges, preferably with additional weight such as a barbell or dumbbells. Use the machines available at the gym: seated leg extensions will build up the quadriceps muscles, and lying leg flexion exercises will strengthen the back of the thigh and the entire ischiotibial muscle group.
- Strengthen your glutes with exercises including hip thrusts, glute bridges or stiff-leg deadlift with external weight (for example a barbell).
- Take care of your back muscles by performing free-weight exercises such as deadlifts or rowing. Make use of the machines and accessories, such as the high pulley for bar-to-chest pull-ups or the Roman chair for trunk extensions.
- Train your abdominals with classic exercises, such as sit-ups or planking.
Body performance
Enhance your performance by incorporating cardio exercises into your routine. Choose the workout that suits you best: cycling, running, jogging/walking combo, brisk walking, swimming, rowing ergometer exercise or stepper workout.
Coordination and balance
Coordination and balance exercises encompass activities performed on unstable surfaces, with accessories like a BOSU ball or sensorimotor pillow. It’s also a good idea to add single-leg and support-position exercises to your workout routine.
Preparing for skiing – a training plan
Preparation for the ski season should be comprehensive and encompass diverse training modules so that your body becomes accustomed to a variety of stimuli.
Day 1: Strength training for legs and glutes
- Warm-up (10–15 minutes):
- light cardio exercise (such as brisk treadmill walking),
- dynamic stretches for legs and joints.
- Strength training (3–4 sets of each exercise):
- barbell back squats: 12–15 reps,
- leg presses on machine: 12–15 reps,
- leg extensions on machine (seated): 10–12 reps,
- leg flexions on machine (lying down): 8–10 reps,
- barbell hip thrusts: 12–15 reps,
- hip abductions on machine (seated): 15–20 reps.
- Stretching (10 minutes).
Day 2: Cardio training to improve body strength
- Warm-up (10–15 minutes):
- light jogging or brisk walking,
- dynamic full-body stretching.
- Cardio training (choose one type or combine them together):
- treadmill running: 30–45 minutes,
- spinning bike workout: 45 minutes,
- stepper or stairmaster exercise: 30–45 minutes,
- cardio intervals (for example rowing machine): 30 minutes.
- Cooling down (10 minutes):
- leisurely jog/walk on a treadmill,
- static stretching.
Day 3: Training to improve body balance and coordination
- Warm-up (10–15 minutes):
- jump rope exercises,
- balance exercises (such as single-leg stance).
- Balance and coordination training (30–60 seconds for each exercise in 3–4 series):
- Exercises with a BOSU ball or sensorimotor pillow:
- squats,
- ‘good-mornings’ (hip hinges on slightly bent legs),
- leg raises (knee to abdomen),
- BOSU jumps.
- Single-leg exercises:
- single leg deadlifts,
- side leg raises with resistance band,
- resistance band pulls to the abdomen in single-leg stance.
- Lateral ski jumps.
- Exercises with a BOSU ball or sensorimotor pillow:
- Cooling down – static stretching on a mat.
Day 4: Strength training for the back and abdomen
- Warm-up (10–15 minutes):
- light cardio exercise (brisk treadmill walking),
- dynamic stretching.
- Strength training (3–4 sets of each exercise):
- pull-ups on the bar: 10–12 reps,
- barbell deadlift: 8–10 reps,
- bench dumbbell rows: 10–12 reps per side,
- high-pulley bar pulling to the chest: 12–15 reps,
- high-pulley cable pulling to the hips (‘skiing’): 10–12 reps.
- Roman chair extensions: 10–12 reps.
- Abdominal training (3–4 sets of each exercise):
- high-pulley ab crunches: 15–20 reps,
- ab crunches on machine: 15–20 reps,
- planking: 30–60 seconds.
- Static stretching for the back and abs (10 minutes).
Read also: “Best exercises for skiers – get ready for the slopes”.
The winter skiing season is short, so make the most of it while it lasts! Proper preparation can greatly enhance your comfort and minimize the risk of injury. Good luck with your skiing adventures!
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References:
- Frédéric Delavier, „Atlas treningu siłowego”, PZWL, wyd. 2, 2011.
- Glen Cordoza, Kelly Starrett, „Bądź sprawny jak lampart. Jak pozbyć się bólu, uniknąć kontuzji i zwiększyć sprawność”, Galaktyka, 2015.
- Castañeda-Babarro, A.; Etayo-Urtasun, P.; León-Guereño, P. Effects of Strength Training on Cross-Country Skiing Performance: A Systematic Review. Int. J. Environ. Res. Public Health 2022.