Pre-ski Fitness Programme

Improving your fitness prior to your skiing holiday can reduce the risk of injury and increase your enjoyment.

Follow this simple exercise plan to improve your general fitness, flexibility and strength.

1) General Fitness

It is important to improve your aerobic fitness, so increase activities such as:

  • Jogging
  • Swimming
  • Cycling
  • Aerobics

Gradually increase intensity and length of time spent exercising.

2) Specific Training for skiing fitness

Refer to the exercises below, in the “Skiing specific exercises” section.

3) Stretching

Stretching increases the flexibility of muscle, ligaments and joints which in turn improves performance and reduces the risk of injury.

Refer to the exercises below, in the “Stretches” section.

Most importantly, if you experience any pain during any of the following exercises please do not hesitate in speaking with Phoebe Machin on 07714 244 438.

NB: it is always advised that you make an appointment so that you may be assessed for any potential injuries prior to your ski trip. Remember prevention is always better than the cure! Have a great season.

Skiing specific exercises

Run up and backwards on a step, gradually increase speed and repetitions from 1 to 5 minutes.

Bend knees to about 60-80 degrees, sustain this squat and jump up and down on the floor keeping your knees bent. Gradually increase repetitions from 30secs- 3mins.

Bend knees to about 30 degrees. Keep upper body straight, jump about 20– 30cmt to the side whilst tucking your knees up to your chest. Start with 10 repetitions and gradually increase continuously for 30sec-1min.

Lean against a wall with your knees bent 60 – 85 degrees. Sustain the position for 30 seconds, gradually increasing to 5 minutes. Be sure to engage your pelvic floor whilst doing this.

Use a length of theraband attached around the door handle at waist height. Stand with legs astride holding the ends of the band on gentle tension. Use poling action with alternate arms. Begin with 20 repetitions, increasing to continuously for 3mins and try varying speed.

Stand on one leg, alternatively bend and straighten your knee trying to hold your balance as you gently raise up onto the toe repeating 5 times without over balancing. Alternate between legs.


Hold each stretch for 30sec x 3 each side.

Calf stretch

Hamstrings stretch

Triceps stretch

Hip flexor Stretch

Hip adductor stretch

| 25th October, 2012
Physit Limited.
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