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Pre-ski training – how and why?

2018-11-15

The skiing season is just around the corner. In order to make your skiing trip a true pleasure, you have to take care of your body before planning your winter stay. If you get fit beforehand, not only you will avoid injuries but you will also be able to make the most of your skiing trip. Here’s some advice on how to exercise to prepare your muscles for this very demanding sports discipline.

What’s the purpose of pre-ski training?

Skiing is a sports discipline which requires a really good level of fitness. While on skis your muscles work in a very specific manner – they are tense practically all the time. Skiers have to continually adjust their posture to the changing situation on the slope – be it the weather or the bumpy ground. This calls for agility and coordination and if you cannot summon those up, skiing won’t be as exciting as expected, and it may even become dangerous. We usually ski once a year so if you haven’t trained regularly throughout the year, you may be short of breath after the first run. And this is not the only thing which an unprepared skier may experience – you can suffer from sore muscles, which may put an end to your winter fun sooner than planned. In order to avoid all that and to fully enjoy your winter vacation, you should start a pre-ski training at least one month before your trip. /span>

What makes a well-prepared skier?

NarciarzSkiing is most strenuous for thighs, buttocks, back and abdomen muscles – and these are the parts you should work on in advance. However, a pre-ski training plan should be comprehensive and include not only strengthening exercises but also endurance, coordination, balance and stretching challenges. There’s no better exercise for the lower body parts (biceps femoris, quadriceps femoris, gluteus muscles) than squats. If you add a jump to it, you will work also on your calves, and squatting on one leg or on unstable ground additionally trains your balance. For another easy and effective exercise try planks and all their variations – these not only strengthen abdomen muscles but also stabilise the core. In order to strengthen your core you can also include in your training regime some exercises with the use of a ball or a BOSU platform. Well trained calf, buttocks, thigh and core muscles will result in your better coordination, which is crucial during skiing as it enables skiers to swiftly change their position and for instance go around an obstacle. Pre-ski training is also designed to better your fitness in general – aerobic exercises will improve your respiratory functions and blood circulation, and these play an important role in making your muscles more resilient and less sore after the skiing effort. When training for a better skiing experience, we should not forget about arms – they will help you stabilise your body and maintain a proper skiing posture. A pre-ski training session won’t be complete without stretching exercises, and once you get to the slope – don’t forget about warming-up.