Getting back on the slopes is a ritual in itself. There are those who check the webcams of the resorts every morning, and those who, every evening, brush their teeth while doing a wall sit to strengthen their hamstrings and quadriceps. Plenty of snow and legs ready to fly down the slopes: these are the two key ingredients for a great ski season! Discover our tips for physical preparation for skiing.
While the amount of snow is beyond your control, physical preparation before the ski season is entirely up to you. And it's not just a matter of comfort. Being in shape for skiing is a great way to reduce the risk of injuries. It is well established that a sedentary lifestyle and ski injuries are sadly linked. To protect your knees and back, setting up a short daily muscle-strengthening routine is an excellent start. Wondering how to get your legs ready for skiing? Here are some tips to arrive on the slopes in great shape, whether you're a beginner or an expert, a skier or snowboarder, a teenager or a young parent…
When should you start your preparation?
This is the first question to ask yourself. When it comes to physical preparation, training all year round is recommended. But let's be honest: consistency is hard to maintain. Fortunately, the approaching ski season is a great motivator. So, 4 to 8 weeks before your first ski runs, is the right time to build new habits — it will be easier to stay motivated when the reward is close!
Does physical preparation depend on your skill level?
Yes and no. Whatever your skill level, whether you're a beginner or an excellent skier, a lack of physical preparation can cause problems on the slopes. In short: technique is no substitute for physical preparation — the two are complementary.
That said, beginners and experts will put their bodies to work in quite different ways.
If you're a beginner: watch out for falls! They're part of the learning process, and to make your life easier you'll need to strengthen your deep muscles and lower back.
If you're already initiated: progress awaits! Indeed, physical preparation will help you gain control of your skis and build confidence. It will help you overcome the psychological apprehension that holds back your progress.
If you're an advanced skier: powder awaits! To fully enjoy the thrill of fresh powder, you’ll need to be in good physical shape to tackle the slopes without stopping halfway down.
How to properly prepare for skiing?
Three pillars of good physical preparation for skiing can be identified:
Endurance. Spending a full day skiing in the cold and at altitude causes significant fatigue. Being fit is a real asset to enjoy your day to the fullest and avoid falls caused by tiredness.
Muscle strengthening. Skiing particularly works the lower body (hamstrings, quadriceps, glutes and adductors) and requires good core stability.
Flexibility and proprioception. Skiing puts significant stress on the ankles, hips and knees. Flexibility in these joints is therefore crucial. Furthermore, balance is an essential element of skiing and proprioception will help you improve in this area.
If you're short on time for all of this, a simple daily 10-minute muscle-strengthening routine is a good first step. The secret to getting back in shape is to remember that 'a little' is always better than 'nothing at all'.
What exercises should you do before skiing?
If you want to set up a 10-minute routine to prepare for skiing, here are 6 essential exercises:
Squats. Stand with feet shoulder-width apart, bend your knees while engaging your core. Keep your back straight. Do 1 set of 20 repetitions.
Speed skater. Make a small jump from one foot to the other, and hold for 1 second on the landing leg. Start with a set of 15 repetitions for each leg, then gradually increase the number of sets over sessions.
Lateral lunge. Stand straight, step one leg out to the side while bending the knee. Engage your core and hold for a few seconds, then return to starting position. Do the same on the other leg. Start with 2 sets of 15 repetitions for each leg.
Wall sit. Press your back against the wall, slide down until your legs are at 90 degrees. Tighten your abs to keep your back firmly against the wall. Do four sets of 30 seconds.
Alternating forward lunge. Stand with feet together, step one leg forward to form a 90° angle without letting the knee touch the floor, then push off the front leg to return to starting position. Start with 2 sets of 15 repetitions for each leg.
Mountain climber. In a plank position, alternately bring your left and right knees forward. Start with 2 sets of 15 repetitions for each leg.
If you want to go further with a truly structured programme, apps like Freeletics offer personalised workouts, adapted to your level and evolving with your progress. You can also work with a sports coach for tailored coaching, or train in gyms specialising in physical preparation, ideal for specifically working on your endurance, muscle strength and overall fitness.
