How to get physically prepared for skiing?
A week’s skiing, whatever your level, cannot be improvised. In order to avoid injuries or aches and pains, it is important to start a few weeks beforehand to prepare yourself physically.
The first thing to do is to work on your cardiovascular system. It is essential if you don’t want to find yourself out of breath on your first runs. In order to increase your breathing capacity and endurance, certain accessible sports are recommended. Cycling, mountain biking, swimming, running as well as rollerblading and Nordic walking will help you to achieve this goal.
More specifically, it is also recommended that you do several exercises which will have the effect of working the muscles specific to skiing.
Remember to warm up before starting the exercises.
The first exercises consist of working the quadriceps, leg ischios and buttocks
Squats :
Stretch your arms out, keep your back straight throughout the squat, spread your legs to shoulder width. Then bend down until you form a 90° angle with your knees. It is not necessary to descend completely and do a total squat. Remember to breathe and be toned. You can do this exercise in series of 10/15 squats.
The chair :
The second exercise you probably know will work your quadriceps and leg ischios, important muscles for a good hold on the skis.
Stand with your back to a wall and stick your heels against it. Bend your legs until your thighs are parallel to the floor, similar to sitting on a chair. Try to hold this position for 1 minute and repeat the exercise several times (3 to 4 repetitions).
La deuxième étape de cette séance de sport consistera à vous faire travailler les mollets
hese muscles, which are well held in the boots, are regularly a source of injury, which is why it is important to train them well before going skiing.
The step :
The best known and simplest exercise and simple to execute is the Step. Use a step or a stair step. You have to stand on tiptoes, with your heel in the air, pull down and climb back up on your toes. Repeat 3 series of 10 movements. If the exercise seems too difficult for you in terms of balance, do not hesitate to hold on to a support (wall, barrier, etc.).
The third step is to work on your abdominal
During your skiing sessions your abdominals work much harder than in your daily life. To maintain a good skiing position they are essential.
The Plank :
The most common exercise for working the abdominals is the plank. Effective and very easy to apply, you will have to put your forearms on the ground and lean on your toes. Your back must remain straight! Your buttocks must not move up.
Don’t hesitate to add other exercises that you are used to doing, if an exercise is too hard you can replace it with another exercise that works the same areas. Be careful though, by adding other exercises to avoid tiring yourself out too much, overtraining can be quickly achieved. It is important to allow yourself rest periods between each series and each exercise.
Dernière étape, les étirements
After your sports session, your muscles are congested, it is very important to relax them. Take time between your training and stretching.
- To stretch your ischios, place your heel high up (chair, table, barrier), lean slowly towards your legs and try to grab your feet with your hands. Hold for 30 seconds for each leg.
- To stretch your calves, put your hands on a wall and scissor legs, push on your arms to stretch your back leg. 30 seconds on each leg.
- For adductors, crouch with both hands on the ground, stretch your leg sideways, heel to the ground and point upwards. Hold the position for 30 seconds on each leg.
You can start these exercises 2 to 3 weeks before your ski holiday, in a spirit of training the body for skiing. The aim is not to force or injure yourself.