Physical preparation for skiers

Prepare your ski season.

Arias Travel training

As our ARIAS Travel & Services client, we like to take care of you, and every year we offer you small details.

Mobility

Mobility is essential for the flexion and extension involved in skiing. Perform each of these exercises for 30 seconds with a range from relaxed to deep, coordinated with breathing.

Exercise 1

Dorsal stretch

Exercise 2

Spinal mobilization

Exercise 3

Pectoral stretch and arm mobility

Exercise 4

Hamstring mobility

Exercise 5

Thoracic mobility

Exercise 6

Hamstring activation

Exercise 7

Hip and hamstring mobilization

Exercise 8

Core activation

Warm-Up

Warming up is important to prevent injuries and improve endurance. Jump rope for 10 sets of 30 seconds. Jog for 10 minutes at a light, comfortable pace. Row at medium intensity for 6 minutes. Bike with progressive pace for 8 minutes.

General warm-up

Jump rope

Core

The core protects our lower back, which can suffer while skiing. Do 25 reps of each dynamic exercise and hold each isometric exercise for 1 minute. (If you're experienced in abdominal training, you can double all exercises.)

Core Exercise 1

Leg raise crunch

Core Exercise 2

Reach and touch feet

Core Exercise 3

Plank

Core Exercise 4

Side plank

Core Exercise 5

Side plank leg lift

Core Exercise 6

Side plank with leg and arm lift

Core Exercise 7

Prone with arms and legs extended

Core Exercise 8

Static prone with arms and legs extended

Core Exercise 9

Hip flexion with band

Strength - Endurance

Strength endurance allows us to ski longer. Perform a strength exercise for 10 to 18 repetitions followed by an endurance exercise for 20 to 30 seconds with fast execution.