FITNESS
Trainig für's Skifahren
WORK OUT
for skiers and boarders
Time on the slopes is a fantastic way to combine fun and exercise.
To race down the mountain with confidence and reduce the risk of injury,
it’s best to prepare with strength training, balance exercises, and recovery routines
before you hit the slopes.
Take enough time before putting on your ski boots for the first time.
Whether for a week, a few days, or just the weekend – here you’ll find tips to prepare your body.
To get your body ski-fit, it’s important to start training a few weeks before your ski trip.
Getting ready, still at home ..
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Squats with a straight back, arms extended forward.
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Forward lunges with alternating legs, hands on hips.
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Plank position on the forearms.
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Side plank with extended arm.
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Wall sit with knees bent at 90°.
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Jump squats without equipment.
Warm-Ups in the mornings
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Loose arm circles while standing, arms extended, circling forward and backward.
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Squats with arms extended to activate legs and core.
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Side lunges to warm up thighs and hips.
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Standing torso rotations, hands on hips, slow rotations to the left and right.
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Jumping exercises on the spot (light ski jumps), feet together and small hops.
General tips for strength training
To make your skiing and other winter sports trainings more efficient,
ski fitness training focuses primarily on exercises for the core and legs,
since these muscle groups are especially stressed on the slopes.
Strength Training
For a strong core:
Ground Twists and Plate Twists
For lower body strength:
Squats, Lunges, and Box Step Ups
For upper body strength:
Bent Rows, Pushups, and Pullups
Stability and Balance
Single-leg exercises:
Bulgarian Split Squats and
Single Leg Deadlifts
Balance and Coordination
Exercises for better balance and increased mobility
Warm-up & Cooldowns
Dynamic Warm-ups:
Leg Wings, Hip Circles, Shoulder Warm-ups, and Lunge Walks
Static Cooldown Stretches:
Train the hamstrings, quadriceps, calves, and lower back.
