Skiing holidays in Serfaus-Fiss-Ladis – get fit for the ski season

On 8 December 2017, the ski season begins in the Serfaus-Fiss-Ladis Ski Dimension. Sun, mountains and powder snow await in the Tyrolean mountains. Skiing is both a sport and a pleasure. New carving technologies and constant improvements in piste preparation are increasing skiing speeds and the effort required from your whole body.

To prepare for your skiing holiday in Serfaus-Fiss-Ladis, we recommend that you work on strengthening the muscles that take most of the strain when you ski: those of the trunk, lower back and, of course, the legs. To help you achieve this, we have put together a great ski workout: start training a few weeks before arriving at your sports hotel in Tyrol to make sure you are ready to ski when the time comes. Ideally, you should train three or four times per week, but leave enough time between workouts for your muscles to recover.

Warm-up

Before each training session, you need to warm up your muscles and circulation to ‘operating temperature’. For this, we recommend:

10 – 15 minutes of leisurely running or walking.

Skiing holidays in Serfaus-Fiss-Ladis – training plan

Above all, this training plan aims to strengthen the main muscles used when skiing – however, your training must still be as balanced and varied as possible.

Repeat each exercise 15 – 20 times. Exercises for both sides of the body should be repeated 15 – 20 times on each side.

Take a 45-second break between each set of exercises.

After completing each exercise, wait 1 minute before starting the next.

Knee bends

Some people find this classic exercise a little outdated – but they’re wrong! Knee bends keep the lower body in better condition than any other exercise.

Stand with your legs shoulder-width apart and your weight on your heels. Look forwards with your hands facing the same way. Squat down by pushing your bottom backwards. When you can’t go any further, raise yourself back up by pushing strongly into your heels.

3 sets of 15 – 20 knee bends with a 45-second rest between each set. Then rest for 1 minute

Planking

This exercise is no mere internet phenomenon – it strengthens the core and keeps your upper body as stable as possible when skiing. This will give you more power on your turns.

To plank, hold a push-up position for as long as you can while remaining as rigid as a board.

3 sets of 30-second planks with a 45-second rest between each set. Then rest for 1 minute

Outer thighs

Skiing requires you to use all of your thigh muscles, so you need to strengthen both the outer and inner muscles.

Lie on your side on a mat and raise the foot of the upper leg.

4 sets of 15 – 20 repetitions (2 sets on each side) with a 45-second rest between each set

Inner thighs

Your inner thighs must be just as stable and strong as your outer thighs.

4 sets of 15 – 20 repetitions (2 sets on each side) with a 45-second rest between each set. Then rest for 1 minute.

Post-exercise stretch and relax

Sit on the mat, and clasp your arms around your bent legs. Pull the knees to the chest as you round your back. Let yourself fall back and rock back and forth for as long as you like. This exercise stretches the muscles and relaxes the whole body.

We hope you have a great time skiing in Serfaus-Fiss-Ladis!

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