Getting in shape before a ski trip is extremely important. It helps prevent muscular injuries, ensures you arrive at your week in the snow in peak condition, and means more enjoyment on the slopes! Following a ski conditioning programme and building strength through simple, easy-to-implement exercises is therefore essential.
Physical preparation for skiing: why is it necessary?
Skiing is an unusually intense activity that puts the body through its paces. It will be pushed far harder than at any other time of year, calling on muscles that barely work the rest of the time. This creates very favourable conditions for trauma and injuries such as tendinitis, tears, sprains and dislocations.
The muscles of the lower body take a lot of strain, but those of the upper body shouldn't be neglected either. The abdominal and back muscles also work hard in skiing. If they're too weak and lack endurance, you'll experience lower back pain that can become troublesome or even chronic. Most of the ski conditioning exercises explained here will help you work the lower body while also having an impact on the upper half.
Committing to physical exercises, a balanced diet and a progressive training programme as part of your ski conditioning will help you avoid injuries, prevent chronic pain during and after skiing, and give you greater control and confidence on the slopes!
Which muscles to target and which exercises make for effective ski conditioning?
Ski conditioning can be done quite easily at home with minimal equipment. You don't necessarily need any specific sports gear — a t-shirt and a pair of shorts will do. Allow around a month to prepare properly without following an overly demanding programme. Plan a few sessions per week, gradually increasing their intensity and duration as your departure date approaches.
By working through the exercises described below, you will not only build muscle strength but also prepare your joints by reinforcing the muscles and tendon areas surrounding them. These guidelines apply equally to alpine skiing conditioning and cross-country skiing conditioning.
Strengthening the glutes
The gluteal muscles play a major role in the lateral rotation and extension of the thigh. Strong glutes contribute enormously to your dynamism when running, walking and skiing!
Leg raises: these can be done to the rear by standing with your hands resting on a table. Lift one leg behind you, keeping it fairly straight and extended. The standing leg must also remain straight.
The same exercise can be done on all fours, or standing by swinging one leg forward. Each time, you must hold the position for at least 5 seconds with the leg fully extended.
Here too, do sets of 10, increasing the number of sets over time.
Another very simple way to strengthen the glutes is to go up and down stairs. You can start right away by ditching the lift whenever possible. Otherwise, do sets of 10 steps, repeated several times.
Strengthening the quadriceps
Located in the anterior part of the thigh, the quadriceps play an important role in supporting body weight. They also play a major role in movement control.
The wall sit: for this exercise, stand with your back flat against a wall. With your feet parallel and not too close together, form an L-shape by extending your arms straight out in front of you and slowly lowering your hips down the wall until your thighs are parallel to the floor. Hold the position for 10, then 15 and 20 seconds depending on the intensity you want (build up gradually). You can start with sets of 10 repetitions, then progress to 20.
Squats: these are sequences of lowering and rising. Stand with your feet slightly apart and parallel, arms extended in front of you. Lower yourself slowly, keeping your back straight, then rise back up just as gradually.
Work in sets of 10 with rest breaks between each set as you begin to do multiple sets.
Strengthening the hamstrings
The hamstrings are made up of three muscles: the biceps femoris, the semitendinosus and the semimembranosus. They contribute to hip extension and knee flexion. This thigh muscle group is crucial for skiing comfortably — free from pain after your ski session — and for having solid support thanks to a well-mobile knee.
Hip raises: to strengthen the hamstrings, lie on the floor on your back. Bend your knees and place your arms flat by your sides, palms down. Then, pressing through your feet, lift your hips off the floor. Hold the position for at least 5 seconds, then release and return to the starting position.
Do sets of 10 with rest breaks of at least two minutes before starting a new set. This hamstring exercise can also be performed with your calves resting on a chair.
Healthier lifestyle habits during ski conditioning
This isn't about surviving on vegetables and water for weeks on end, or skipping a proper Christmas and New Year celebration! But you can put in place a simple, slightly more balanced eating plan during the 6 to 8 weeks leading up to your departure for the slopes and the powder. To do so, try to follow these basic guidelines:
- 5 alcohol-free days per week (and moderate consumption on the other days)
- 4 dinners per week without starchy foods
- No desserts 6 days a week
- Majority consumption of white meats and fish
- 2 evenings per week with only a raw vegetable salad and one or two low-sugar fruits (such as an apple)
- Balanced breakfasts free from pastries 6 days a week
Not only should this programme help you shed a little excess weight before hitting the slopes, it will also give you extra tone. The goal isn't to put you on a strict diet, but to help you avoid the kind of overindulgence that tires the body and makes it less able to handle the efforts ahead on the ski runs. Don't forget that weight is the number one enemy of your joints, which will be working extremely hard throughout your time in the mountains.
This ski conditioning programme is equally applicable at any time of year to build and strengthen your body. In the context of ski preparation, it should be accompanied by healthier lifestyle habits to eliminate toxins, and a regular, gentle sporting practice (endurance sports) that should form part of your ski training. This way, you'll be as well-prepared as possible for your time on the slopes — reducing the risk of injury and maximising your capacity for long days on the snow!
