Physical preparation for skiing before your mountain trip is very important. It prevents muscle injuries, allows you to arrive at your week on the snow in top shape and have more fun on the slopes! It is therefore essential to follow a ski fitness programme and do strength training through simple, easy-to-implement exercises.
The muscles of the lower body are heavily engaged, but the upper body muscles should not be neglected either. The abdominal and back muscles also work hard during skiing. If they are too weak and lack resistance, you will experience lower back pain that can become troublesome or even chronic. Most of the ski fitness exercises explained here will help you work the lower body but will also have an impact on the upper body.
Committing to physical exercises, a balanced diet and a progressive training programme as part of your ski fitness preparation will help you avoid injuries and chronic pain during and after skiing, and will also give you greater control on the slopes!
Another very simple method to strengthen the glutes is to go up and down stairs. You can start right away by taking the stairs whenever possible instead of the lift. Alternatively, do sets of 10 steps, repeated several times.
Located in the front 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 against a wall. With your feet parallel and not too close together, form an L shape by stretching your arms out in front of you and slowly sliding your hips down the wall until your thighs are parallel to the floor. Hold this position for 10, then 15 and 20 seconds depending on the intensity you want (build up gradually). You can do sets of 10 repetitions to start, then move up to 20.
Squats: these are sequences of squats and standing back up. To do this, stand with your feet slightly apart and parallel, arms stretched out in front of you. Slowly squat down keeping your back straight, then stand back up just as gradually.
Do sets of 10 with rest periods between each set once you start doing multiple sets.
Hip raises: to strengthen the hamstrings, lie on the floor on your back. Bend your knees and place your arms flat at your sides, palms on the floor. Then, pushing through your feet, lift your hips off the floor. Hold this position for at least 5 seconds, then release and return to the starting position.
Do sets of 10 with rest periods of at least two minutes before starting a new set. This hamstring exercise can also be done by resting your calves on a chair.
Ski fitness preparation: why is it necessary?
Skiing is an unusually intense activity that puts the body under real strain. It will be pushed much harder than at any other time of year, engaging muscles that barely work the rest of the time. This creates highly favourable conditions for trauma and injuries such as tendinitis, tears, sprains or dislocations.
The muscles of the lower body are heavily engaged, but the upper body muscles should not be neglected either. The abdominal and back muscles also work hard during skiing. If they are too weak and lack resistance, you will experience lower back pain that can become troublesome or even chronic. Most of the ski fitness exercises explained here will help you work the lower body but will also have an impact on the upper body.
Committing to physical exercises, a balanced diet and a progressive training programme as part of your ski fitness preparation will help you avoid injuries and chronic pain during and after skiing, and will also give you greater control on the slopes!
Which muscles to work and which exercises to use for effective ski fitness preparation?
Strength training for skiing is quite easily done at home with minimal equipment. You don't necessarily need any specific sports gear — just a t-shirt and shorts. Allow about a month to prepare properly without following an intensive programme. Plan a few sessions per week, gradually increasing their intensity and duration as your departure for your ski week approaches. By working through the exercises described below, you will not only build muscle but also prepare your joints by strengthening the muscles and tendon areas surrounding them. These instructions apply equally to a physical preparation for alpine skiing and for cross-country skiing.Strengthening the glutes
The glute 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: they can be done backwards by standing with your hands resting on a table. Lift your leg behind you, keeping it fairly straight and extended. The leg that remains still should also stay straight. The same exercise can be done on all fours, or standing while swinging a leg forward. Each time you must hold the position for at least 5 seconds with the leg extended. Again, do sets of 10, increasing the number of sets over time.
Another very simple method to strengthen the glutes is to go up and down stairs. You can start right away by taking the stairs whenever possible instead of the lift. Alternatively, do sets of 10 steps, repeated several times.
Strengthening the quadriceps
Located in the front 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 against a wall. With your feet parallel and not too close together, form an L shape by stretching your arms out in front of you and slowly sliding your hips down the wall until your thighs are parallel to the floor. Hold this position for 10, then 15 and 20 seconds depending on the intensity you want (build up gradually). You can do sets of 10 repetitions to start, then move up to 20.
Squats: these are sequences of squats and standing back up. To do this, stand with your feet slightly apart and parallel, arms stretched out in front of you. Slowly squat down keeping your back straight, then stand back up just as gradually.
Do sets of 10 with rest periods between each set once you start doing 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 muscle group in the thigh is key to skiing comfortably, without pain after your ski session, and with good 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 at your sides, palms on the floor. Then, pushing through your feet, lift your hips off the floor. Hold this position for at least 5 seconds, then release and return to the starting position.
Do sets of 10 with rest periods of at least two minutes before starting a new set. This hamstring exercise can also be done by resting your calves on a chair.
Healthier lifestyle habits during ski fitness preparation
It's not about surviving on vegetables and water for weeks, 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 (with reasonable consumption on the other days)
- 4 dinners per week without starchy foods
- No desserts 6 days a week
- Majority consumption of white meat and fish
- 2 evenings per week with only a raw vegetable salad and one or two low-sugar fruits (such as apple)
- Balanced breakfasts, free from pastries, 6 days a week
