Physical
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Getting physically ready for skiing: top 14 exercises to get in shape
Physical preparation is essential for skiing, as it reduces the risk of injury and improves performance on the slopes! Are you planning a stay in Méribel and want to be ready for the legendary slopes of Venturon or Combe du Vallon? Discover 14 exercises in this guide to progress and get visible results.
Among other things, we detail the muscle-strengthening exercises specific to skiing. You'll also find movements dedicated to balance and coordination, and practical advice on how to structure your training. Each of the exercises presented can also be used as a warm-up on the big day, so you can hit the slopes in complete safety.
The best exercise to simulate skiing: speed skater
The speed skater faithfully reproduces the lateral movements of downhill skiing. Stand with feet shoulder-width apart, make a lateral jump carrying your weight on one leg. The other leg goes behind, like a speed skater. Then alternate sides, keeping your torso tilted slightly forward.
Your arms can even accompany the movement to maintain balance. This kind of practice develops your coordination improves lateral balance and strengthens hip stabilizing muscles.
Remember that you should perform 3 sets of 20 repetitions on each side, with 30 seconds recovery between each set. Intensity can be gradually increased by lengthening jump distances or speeding up the pace of execution.
Read also: Get ready to ski again with peace of mind
Strengthen your thighs
The quadriceps carry the main load when skiing downhill. They absorb shock, control speed and maintain a balanced position on the skis. These muscles work isometrically to maintain flexed posture, a characteristic of downhill skiing. Strengthening the thighs should therefore be a priority in your preparation program.
To this end, targeted exercises can develop the strength, endurance and fatigue resistance of such muscle groups. This reduces the risk of injury and improve your performance on demanding trails.
To perform squats, stand with your feet shoulder-width apart. Then lower yourself by bending your knees as if you were sitting on an invisible chair. Your thighs should reach the horizontal, while your back remains straight. You can then push up on your heels.
Keep your gaze forward, however, and keep your knees off your toes. Start with 3 sets of 15 repetitions and gradually increase to 20. To intensify the exercise, you can hold dumbbells or slow down the descent phase.
Getting a chair follows a precise process. Lean against a wall, feet shoulder-width apart and about 50 centimetres apart. Then slide along the wall until you've reached the desired height your thighs are parallel to the ground. Your knees form a 90-degree angle and your back remains flat against the wall.
Then maintain the position by contracting your quadriceps and glutes. Start with sets of 30 seconds and gradually increase to 1 minute. Breathe calmly during the exercise to avoid tension build-up. Note that the chair develops muscular endurance and reproduces the basic skiing position.
Strengthen the back of your thighs
The hamstrings balance the action of the quadriceps and help control movement. They are involved in braking phases and stabilize the knee during turns. An imbalance between the front and back of the thigh can lead to injury. Strengthening these muscles improves your skiing technique and protects your joints.
In addition, certain specific exercises develop the necessary strength and flexibility to the complex movements of downhill skiing. A balanced approach ensures better performance and optimal recovery.
You must remain standing and take a large step forward with one leg at first. Lower by bending both knees until the back knee touches the ground. Your front knee should never extend beyond the ball of your foot. Then push on the heel of your front leg to return to the starting position.
Then alternate legs or work one leg completely before moving on to the other. Perform 3 sets of 12 repetitions per leg, keeping your torso upright and looking ahead for balance. Another important benefit: lunges strengthen hamstrings and improve hip stability.
Strengthen your buttocks
The glutes play a key role in propelling and stabilizing the pelvis during skiing movements. They also help to rotate the trunk and maintain leg alignment during turns. In fact, strong glutes improve your posture and reduce tension in the lower back. Their development also brings power and endurance to your skiing.
They work in synergy with other muscle groups to optimize your performance. A targeted reinforcement program allows you to tackle the slopes with greater confidence and technique.
To achieve a buttock bridge, lie on your back with knees bent and feet flat on the floor. You should also place your arms at your sides for stability. Then lift your pelvis by contracting your buttocks until you form a straight line from your knees to your shoulders. Hold the contraction for one second before lowering.
However, avoid excessive arching of the back and concentrate on working the glutes. At the same time, we recommend 3 sets of 15 repetitions gradually increasing to 20. To intensify the exercise, place a weight on your pelvis or perform the movement on one leg only.
Stand on one leg, the other slightly bent in front of you. Slowly descend, bending your supporting leg as you would a classic squat. Then come back up, controlling the movement and keeping your balance, before returning to your starting position change legs at the end of the series. Start with partial amplitude and progress to full squats.
Don't hesitate to use a support at the beginning if necessary. Then perform 2 sets of 8 repetitions per leg and increase according to your progress. This exercise develops unilateral strength and balance, two fundamental qualities for skiing.
Strengthen ankles and calves
The ankles and calves transmit pressure from the foot to the ski. They contribute to balance and make the necessary fine adjustments ski control. Toned calves also improve precision of movement and reduce fatigue.
It is therefore important to strengthen these often neglected areas to optimize your skiing technique through specific exercises. Therefore, you gain stability and confidence on all types of terrain and snow: the 3 Vallées slopes are yours!
Stand on a step with your heels in the air. Rise onto your toes, contracting your calves, then slowly lower yourself back down below the level of the step. The movement must be ample and controlled on both sides.
However, don't hesitate to hold on to a handrail or wall for balance if the need arises. In terms of numbers, perform 3 sets of 15 repetitions gradually increasing. Vary the speed at which you perform the exercise, to stimulate different types of muscle fibres.
This is where stand on one leg and keep the other bent at 90 degrees in front of you. Hold the position for as long as possible, keeping your eyes open, then switch legs. You can, however, close your eyes or make small movements with the free leg to increase the difficulty.
As for rehearsals, start with 30-second sets and progress up to 1 minute per leg. Concentrate on a fixed point in front of you to facilitate balance. This exercise improves your perception of your body in space and strengthens the muscles that stabilize your ankle.
Work on knee mobility
Knee mobility facilitates the flexion and extension inherent in changes of direction. This is because supple knees adapt to changes in the terrain and efficiently absorb irregularities.
Mobility work prevents stiffness, maintains joint amplitude and prepares your joints for the stresses of skiing. A regular routine maintains the flexibility needed for comfortable, high-performance practice.
At this point, stand with your feet shoulder-width apart and your knees slightly bent. In line with this, place your hands on your knees and perform slow circles in one direction, then the other. The movement starts at the hips and involves a gentle rotation of the knees.
Make 10 circles in each direction for each leg, keep control of the movement and avoid jerking. This sequence loosens up the joints and prepares the knees for the rotating movements of skiing. It can be used as a warm-up before skiing.
Standing on one leg, bend the knee of the supporting leg to about 45 degrees, hold the position while keeping your balance and leave the other member free in space. Then alternate between the two legs after each set. Start with sets of 20 seconds and gradually increase.
To intensify the exercise, you can make small movements with your free leg or close your eyes. This approach combines muscle strengthening and balance training. It also mobilizes the knee joint into a functional position.
Strengthen your abdominal muscles
The abdominals stabilize the trunk and transmit forces between the upper and lower body. They maintain correct posture and participate in the rotational movements required for cornering. As such, solid sheathing can improve the efficiency of all movements.
It's also worth noting that strengthening the core optimizes your skiing technique and prevents lower-back pain. At the same time, deep muscles are constantly working to maintain balance and stability. That's why you need to adopt a complete program which targets the different muscle layers for harmonious development.
Belly tucks require you to place yourself in a plank position, resting on your forearms and toes. As a result, your body forms a straight line from heel to head. Then contract your abdominal muscles and buttocks to hold the position, without depriving yourself of breath during the exercise.
When it comes to numbers, start with 30-second sets, progress to 1 minute, and then work your way up avoid arching your back or lifting your buttocks. Alternate lifting one leg or arm to vary the exercise.
To do a crunch, simply lie on your back, knees bent and feet on the floor. Place your hands behind your head without crossing your fingers, lift your shoulders off the ground by contracting your abdominal muscles, then slowly lower yourself back down. The movement should start from the sternum and work towards the knees.
Above all, avoid pulling on the nape of the neck and keep a space between chin and chest. You can also perform 3 sets of 15 repetitions gradually increasing. Please also exhale on the way up and inhale on the way down.
- place yourself in a plank position with arms outstretched;
- alternately bring one knee towards your chest, then the other, as if you were running on the spot in a horizontal position;
- keep your back straight and your abdominal muscles contracted throughout the exercise.
You can also perform the exercise for 30 seconds and recover for 15 seconds. Please repeat this 3 times.
Strengthening your back
The back muscles maintain upright posture and balance the action of the abdominals. They help stabilize the trunk during dynamic skiing movements. In reality, a strong back prevents injuries and improves endurance during long days on the slopes.
What's more, back strengthening complements abdominal work for complete trunk sheathing. Targeted exercises develop the necessary strength and flexibility a good posture for this purpose.
Back gainage requires you to lie on your stomach with your arms stretched out in front of you. Simultaneously lift your arms, chest and legs off the ground, contracting your back muscles. Hold the position for a few seconds before slowly lowering yourself back down keep your eyes on the ground to protect the cervical spine.
As for the number of repetitions, start with sets of 10 and gradually increase. To vary the exercise, you can alternately lift the right arm with the left leg and then vice versa. This type of exercise strengthens the entire rear chain and improves coordination between upper and lower body.
For this exercise, you can stand on all fours, with your hands under your shoulders and your knees under your hips. In addition to this sequence, alternate between 2 positions, deepening and then rounding your back. You should also look up and dig into your back in the "cow" position. In the "cat" position, on the other hand, round your back towards the ceiling.
It's recommended to perform the movement slowly, breathing deeply, and to do 10 repetitions on each side. The sequence makes the spine more flexible and relaxes back muscles after strengthening exercises.
Working on your balance
Balance is the foundation of any successful ski technique. It allows you to adapt to changes in terrain and terrain conditions maintain control at different speeds. By working on your balance, you'll learn to control your body better and build deep muscles to stay stable and well-coordinated.
As for postural reflexes, they develop and promote automatic correction of imbalances. Complete preparation incorporates a variety of exercises to challenge all aspects of body stability.
In turn, they improve your general proprioception. As a result, you can incorporate these modules into your training program on a regular basis. Vary durations and amplitudes and execution conditions to progress.
The BOSU is an inflatable half-sphere that creates an unstable surface. Stand on it, first face up, then face down. You can even maintain your balance by performing small adjustments with feet and ankles. Add arm movements or squats to intensify the exercise.
As for frequency, start with 30-second sets and progress according to your level. If you don't have BOSU, however, a balance cushion or even a pillow may be just the thing to get you started.
4 tips to prepare for skiing
You can start your physical preparation at least 6 to 8 weeks before your ski holiday. Regular progress develops your physical capacities efficiently and reduces the risk of injury.
Combine strengthening exercises with cardiovascular activities such as running, walking or jumping rope. Endurance is essential if you want to make the most of your days on the slopes.
You need to incorporate balance exercises into every training session. Proprioception improves with regular practice, and you gain stability on all types of terrain.
Start each session with a gradual warm-up and finish with stretching. These phases prepare your muscles for exertion and promote recovery.