Start your ski season preparations early

Skiing is like riding a bike: once you learn, you never forget. Perhaps that is why skiing is so underestimated – in the worst case, the result is serious injuries. You can prepare yourself for the upcoming season with very simple exercises. Those who are suitable for the tracks are guaranteed to have more fun with skiing and snowboarding.

Start early and continue regularly

Thanks to the chairlift, you no longer have to climb hills – but that doesn’t mean you have to relax during the Christmas season. Skiing and snowboarding are tough sports. Coordinating safe maneuvers requires strength, endurance and body awareness. As a result, those who do little or no exercise run the risk of injuring themselves and others. It is enough to start with light conditioning exercises a few weeks in advance. It is ideal to start eight to ten weeks in advance. The interval between training sessions should not be too long so that the training effect is not wasted. 30 to 60 minutes of training two to three times a week is perfectly adequate.

More endurance, more fun

If you plan to stand on your feet in the cold all day, your body also needs to be resilient. Without stamina, you get tired very quickly, make mistakes, and become a danger on slopes. Therefore, a good ski training improves endurance, strength and strengthens the cardiovascular system.

Here are a few examples of cardio exercises you can do in between:

• jump rope
  Jumping rope is an intense alternative to running – ten minutes is all it takes to boost circulation if you exercise regularly.
• Jumping Jacks
  Stand up straight with your arms at your sides. Jump slightly and open your legs to the side. At the same time, the arms are stretched upwards so that the hands touch the head. Do this jumping jack move as fast as you can for one minute, resting 30 seconds before the next rep.
• knee lift
  Running in place and pulling your knees as high as possible sounds easy, but it’s exhausting. Do this exercise as fast as you can for 1 minute. There is a 30 second break between each repetition.

Variety in training

An equally trained body is well prepared for any situation. Strong legs are especially important on slopes to prevent knee and other joint injuries. Trunk and upper body exercises help with stabilization. In this way, you can stand on safe feet on slopes and you will not lose your balance very quickly.

Here is a selection of exercises you can do at home or in the office:

• step jump
  For this balance exercise, position yourself one step ahead, feet hip-width apart. Now bend your knees slightly and jump onto the step with both feet at the same time.
• squat / squat
  This exercise helps strengthen the leg muscles. First, position your feet shoulder-width apart. Then, crouch deeply to reach the default position, even when skiing or snowboarding. Keep your back straight and make sure your knees don’t bend forward too much. But after about 30 seconds you stop the exercise and repeat it again after a short break.
• floor scale
  You will kneel for this. You shift your weight to a support leg. Then, you push your other leg back as your torso leans forward. The goal is to create a horizontal line with the body. Hold this exercise until you can stand still. This increases your body awareness.

The best fitness videos for skiers

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Equipment checked

Before preparing your suitcase for your holiday on the slopes, you should thoroughly check your ski and snowboard equipment. Does the equipment fit? Something damaged? If you had a bad fall last season, the helmet and shield should be replaced, even if there is no visible damage. Fastenings also need to be carefully checked: Are there any loose screws? Does the trigger work? Are the settings correct? If unsure, take equipment to an authorized dealer for inspection.