Get fit to ski

Get the most from your skiing holiday by improving your fitness before you take to the slopes.

1. Improve Muscle Strength 

This will help you stay in control when on harder slopes and enable you to make quick adjustments when on uneven terrain therefore preventing strains. Strengthening your core alongside major muscle groups is essential. Delayed onset muscle soreness (DOMS) can often set in a couple of days after a hard day on the slopes. Skiing with DOMS can reduce muscle control and predispose you to injury. 

2. Work on Plyometrics 

Plyometrics training focuses on learning to move from a muscle extension to a contraction in a rapid manner. It allows for explosive movements, quick changes in direction and agility on the slopes. 

3. Increase flexibility 

Improve your flexibility and pay particular attention to your quadriceps and hamstrings. Stretching and sports massage can be effective ways to improve flexibility. 

4. Work on your endurance 

Skiing is an endurance sport so if you are planning to go out skiing for the day, you need to prepare your cardiovascular system. Cycling is a great way to improve leg muscle power alongside raising your heart rate. 

5. Improve your balance 

Prevent unnecessary falls by improving single leg balance and joint awareness which is also known as proprioception. Practice standing on one leg, balance on a wobble board or take part in a Pilates class 

6. Listen to your body 

When you are skiing, listen to your body. If you are tired it’s time to stop. A lapse in concentration can lead to a bad decision that can in turn lead to injury. 

7. Fuel your body 

Take snacks and be sure to build in regular stops so as to keep your energy levels up. 

8. Know your limits 

Steer clear of trouble by making sure you do not ski above your ability. 

9. Dress for the occasion 

Have your skis and boots fitted and checked by a professional. They will ensure your bindings will unclip under duress and this can prevent over twisting at the knee.