Pre-Skiing
Pre skiing fitness training tips
Improving your fitness prior to your skiing holiday can reduce the risk of injury and increase your enjoyment. Follow this simple exercise plan to improve your general fitness and flexibility.
General Fitness
It is important to improve your aerobic fitness, so increase activities such as:
- Jogging
- Swimming
- Cycling
- Aerobics
Gradually increase intensity and length of time spent exercising.
Specific Training
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Run up and backwards on 2 steps, gradually increase speed and repetitions from 1 to 5 minutes. |
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Bend knees to about 60-80 degrees, sustain this squat and jump up and down on the floor keeping your knees bent. Gradually increase repetitions from 1 to 3 minutes. |
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Bend knees to about 30 degrees. Keep upper body straight, jump about 1 foot to the side whilst tucking your knees up to your chest. Start with 10 repetitions and gradually increase to 3 minutes. |
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Lean against a wall with your knees bent 60 - 85 degrees. Sustain the position for 30 seconds, gradually increasing to 5 minutes. |
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Use a length of theraband attached around the banister at waist height. Stand with legs astride holding the ends of the band on gentle tension. Use poling action with alternate arms. Begin with 20 repetitions, increasing to 5minutes and try varying speed. |
Exercises to Improve Balance
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Bend knees to about 40 degrees. Walk backwards, heel to toe, in a straight line for approximately 12 feet.
Repeat with your eyes closed. |
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Stand on one leg, alternatively bend and straighten your knee trying to hold your balance. Progress the exercise by:
1) throwing and catching a ball
2) as above but with eyes closed |
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Stretching
Stretching increases the flexibility of muscle, ligaments and joints which in turn improves performance and reduces the risk of injury.
Stretching should not cause pain, but produce a feeling of gentle tension. Do not bounce.
Always perform stretches on warmed up muscle, the best times to stretch are after your warm up and when you have finished exercising.
Some Useful Stretches for Skiing
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Calf |
Hamstring |
Quadriceps |
Trunk and
side of hip |
Triceps |
Groin |
Trunk &
inner thigh |
Hold stretches for 30 seconds.
Anyone experiencing pain or discomfort should refrain from stretching and seek medical advice. |
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