Alpine skiing is a demanding physical activity that requires the entire body. Good physical preparation before the season is essential to fully enjoy your days on the slopes, improve your performance and reduce the risk of injury. Here is a complete guide with tips and simple exercises to prepare you effectively.
Why prepare physically?
- Improve your endurance
- Strengthen your muscles, especially your legs and core
- Develop your balance and proprioception
- Increase your flexibility
- Reduce the risk of injury
Preparation program
Ideally, start your preparation 2 to 3 months before the start of the season. Aim for 3 to 4 sessions per week, of around 30 to 45 minutes each.
1. Cardiovascular endurance
Endurance is crucial to lasting a full day on the slopes.
Recommended exercises:
- Running
- Bike
- Swimming
- Brisk walking or hiking
Tip: Start with 20 minutes and gradually increase to 45-60 minutes per session.
2. Muscle strengthening
Focus on the legs and core, essential for skiing.
Leg exercises:
- Squats: 3 sets of 12-15 reps
- Forward Lunges: 3 sets of 10 reps per leg
- Step climbs: 3 sets of 20 repetitions
Core exercises:
- Planks: 3 sets of 30 seconds
- Crunches: 3 sets of 15-20 reps
- Superman: 3 sets of 10 reps
3. Balance and proprioception
These exercises improve your stability on skis.
Exercises:
- Single Leg Balance: 30 seconds per leg, 3 reps
- Single Leg Squat: 10 reps per leg, 2 sets
- Heel-toe walk on a line: 2 minutes
Tip: To increase the difficulty, close your eyes or use a balance cushion.
4. Flexibility
Flexibility helps prevent injuries and improves your range of motion.
Recommended stretches:
- Quadriceps
- Hamstrings
- Calves
- Hips
- Back
Tip: Hold each stretch for 20-30 seconds, without forcing. Repeat 2-3 times.
5. Ski-specific exercises
These exercises mimic the movements of skiing to prepare your body.
- Lateral jumps:
- Jump from side to side, as if you were slaloming.
- 3 sets of 20 jumps
- Jump Squats:
- Do a squat, then jump into an extension.
- 3 sets of 10 repetitions
- The chair:
- With your back against a wall, lower yourself as if you were sitting.
- Hold for 30 seconds, 3 reps
Additional Tips
- Gradual progression: Gradually increase the intensity and duration of your exercises to avoid injury.
- Diet: Eat a balanced diet rich in protein to support muscle development.
- Hydration: Drink enough water, before, during and after exercise.
- Rest: Remember to give yourself days of rest to allow your body to recover.
- Warm-up: Always start your sessions with a 5-10 minute warm-up.
- Consistency: The key to success is consistency. Try to maintain your workout routine.
Conclusion
Proper physical preparation before the ski season will not only allow you to improve your performance on the slopes, but also to fully enjoy your days without excessive fatigue. Remember that everyone is different, so listen to your body and adapt the program if necessary. If you have any health problems or pre-existing injuries, consult a health professional before starting this program. Good preparation and good ski season!
