The right preparation for a ski vacation is quite complex. Various exercises, progressive training and the correct mobilization of passive structures are just a few elements of perfect preparation. For all those who don't want to spend money on ski gymnastics courses or want to get to grips with the topic first, we recommend four key exercises:
Squats:
This classic should not be missing from any workout.
What to look out for:
Straight back, look straight ahead. Rotate your feet slightly outwards, no more than 15°. Knees point in the direction of the feet. The movement is initiated from the pelvis. Ideally, the knees should not look over the feet and the weight should be on the heels. In the end position, the buttocks are below the knees.
Expert tip:
If you are confident in the technique, perform the squat with a jump. A soft landing is important here. Cushion the jump, otherwise you will damage your knees.
Lunge:
Many people are no doubt familiar with this exercise too.
What to look out for
Straight, upright back, looking straight ahead. Move your leg forward in one large step.
The back knee must not touch the floor. The load on the front foot is more on the heel. Try not to wobble when going down!
Expert tip:
The pros among you should perform the lunges in a jump. Again, make sure you land gently. If you wobble too much, it's better to stick to normal lunges for now.
Weddle jump on one leg:
This is a great way to imitate a quick change of direction on skis.
What to look out for:
Jump shoulder-width from left to right over an imaginary line.
Plank
The plank strengthens the core muscles, which are often neglected during training. However, it is extremely important when skiing!
What to look out for
Straight back! Look down so that your spine is in line. Tense your buttocks to maintain a clean position.
Fit for Ski offers customized training plans for skiers that prepare you for the season over a period of 6 weeks with the help of online videos. Part 3 of the fitness series (next week) will explain how to design a complete training session.
We are giving away one entry to the Fit for Ski Level 1 program
The winner will receive a training plan to prepare muscles, tendons and joints for the ski season, 12 workout videos in short and long versions, as well as 6 videos for endurance training. Ski gymnastics dusted off and for at home! You can find out more about the training program here. Comment on the article or the corresponding Facebook post by 20 November to take part! The winner will be chosen at random, no legal recourse.
