To prevent injuries it’s important to warm up before start skiing. Everyone knows pictures of our World Cup Athletes Bode Miller, Hermann Maier or Maria Riesch warming up their muscles and do some stretching before they start to race - and what’s good for them is also an advantage for us…

Some quick exercises reduce the risk of injuries, even if regular work-out during the whole year is the best method to keep you healthy and fit.

Ski Exercises:

1.    Running - warm up

•     Tip: It is even funnier to play tag in a group and that is also an efficient way for young skiers.

2.    Lunge

•     10-20 repetitions each side
•     leg and hip extensors, balance

3.    Upright Squat:

•     Perfect Exercise for the following downhill - maintain position for 30-60 seconds

4.    Hip Abduction:

•     15 repetitions on each side
•     Activates the hip joints, hip abductors and buttock muscles

5.    Sumo Squat:

•     15-20 repetitions on each side
•     Activates hip adductors and buttock muscles

6.    Pelvic Rotation:

•     Activates Back and Torso muscles
•     15-30 Repetitions on each side

7.    Stretching increases elasticity of muscles and ligaments:

•     Foot Extension
•     Leg Flexion
•     Arm Adduction
•     Torso Muscles
•     Adductors
•     Abductors
•     Bend Torso
•     Spine Extension
•     Spine lateral flexion

    

And now you are ready to go - Enjoy your ski outing!