3 tips to prepare for the slopes

Ski fitness

It’s a fabulous feeling gliding down perfectly groomed slopes while taking in the scenic views of pristine nature. Every winter, sports enthusiasts enjoy the exclusive ski experience which starts on the Schlosshotel’s doorstep. In order to make the most of the next ski season, we recommend preparing for the slopes with a few little tricks. Below we have three tips for how to get your body in shape with ski training.

zwei skifahrer auf der piste in serfaus fiss ladis

What are the perks of ski exercises?

Skiing is one of the most popular sports for many different reasons. However, it’s not only enjoyment; it’s also physically demanding. Strength, endurance, balance, and coordination are the basic requirements of the sport. Nevertheless, every year many skiers hit the slopes completely unprepared. To reduce the risk of injury while skiing, you should incorporate some targeted exercises into your daily routine before hitting the slopes this year.

Regular ski exercises are important because they

… strengthen muscles and help prevent soreness.
… increase mobility.
… help find the right body position.
… improve balance.
… promote confidence on the slopes and reduce the risk of injury.
… train reaction capacity.

#1 Do ski training at home

To optimally prepare for the ski season, you should start doing specific ski exercises six to eight weeks prior to hitting the slopes. 20 minutes a day is all it takes, but the exercises will only be effective if performed regularly.
Before starting to train, you should find a suitable space. And what better place to do some quick exercises than in your own house? Whether you prefer the fitness mat at your own gym or the carpet in your living room, you really don’t need anything else besides a little bit of space and something to prevent you from slipping.
Since you do not want to get sweaty before you’ve even started or freeze while training, ensure you have a comfortable room temperature. We recommend infrared heating panels. They are easy to install and quickly heat the room to the ideal workout temperature so nothing can get in the way of your training.

#2 Choose efficient exercises

The perfect workout programme includes specific exercises that will get you the best results for your goals. We recommend selecting a few targeted exercises and repeating them regularly. This helps internalise the motion sequence and gives you a chance to notice even the smallest improvements. The following exercises are ideal to prepare you for skiing.

PlyometricsFrau springt über ein Seil

Begin each workout with a warm-up. Plyometric exercises are fantastic for warming up and preparing your muscles for training. Put a flat obstacle (e.g. a broomstick) down on the floor. Stand on one side. Jump sideways over the obstacle while keeping your legs close together. Hop from one side to the other without pausing until you are warmed up and ready for the next exercise.

Wall squats

Wall squats are an efficient way of building strength in your legs and therefore a popular exercise for ski training. Stand with your back resting against a nice, blank wall. Slowly move down into a squat position with your thighs running parallel to the floor while keeping your back against the wall. Push your hands and back against the wall for the best results and hold for as long as you can.

Squats

Abfahrtshocke

Squats or the downhill position are probably the most famous strength exercise for skiers. They are not only a great way to strengthen your thighs, but also help increase core stability. Stand with your legs hip width apart and engage your core. Push your hips back and bend forward with your arms extended to the front. Your shoulders and elbows as well as your knees and hips must form a straight line. Keep your knees at a 90-degree angle as you hold the position.

Superman

This exercise is a must for all skiers. It targets the back muscles and your core while also improving arm and leg coordination. Lie face down with your legs straight and your arms stretched out in front of you. Lift your right arm and your left leg at the same time before switching to the other side and continue alternating between the two sides.

Side plank

The side plank is a great way to train your entire body, reducing the chance of injuries and falls on the slopes. Start on your side with your forearm flat on the floor and your bottom elbow lined up under your shoulder. The legs are extended out in a long line. Engage your core and raise your hips until your shoulders, hips, and knees form a straight line. Hold the position and repeat on the other side. To make it easier, you can also bend the knees.

#3 Don’t forget about cardio

Stamina on the slopes is just as important as leg strength, good balance, and coordination. This is why your pre-ski workout should also leave some room for targeted endurance training.
Whether you prefer running, cycling, or swimming; any endurance sport is a great addition to your pre-ski workout and ultimately benefits your performance on the slopes. Combining ski exercises with endurance training will increase your overall fitness and general health. While ski exercises are recommended daily, one to two cardio sessions a week are sufficient to achieve the desired effects.

Let the winter come and your ski adventure begin. With targeted ski exercises and some general cardio training you’re guaranteed a great time on the slopes. Follow our tips and make your ski holiday an amazing experience that’s not only fun, but also keeps you fit and healthy.

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