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PHYSICAL PREPARATION FOR WINTER SPORTS!

Wake up those muscles every morning before skiing.

When should I start my physical training?
  • As sports professionals, we recommend you exercise or play sport throughout the year or even every week! But for casual sportsmen it is advisable to start the exercises following more or less 3 months before your ski holiday. 
  • The sooner you begin your physical training the more you can increase the intensity of the exercises.

What is the point of getting physically ready before skiing?
  • For the less sporty, a physical workout will help ease the threat of muscular fatigue, which could lead to a possible accident.

What exercises should I practice for optimal physical preparation?
  • The practice of skiing or snowboarding requires good physical condition because it requires many muscles. It is therefore essential to work at strengthen the quadriceps, hamstrings, abdominals and perform proprioception (balance exercises).

THE EXERCICES

EXERCISE N ° 1: THE CHAIR
This exercise is very easy to perform, allows to work the muscles of the thigh and buttocks and offers a fairly fast progression.
  • Stand with your back to the wall, your arms positioned along your body, then lower yourself by simulating a chair whose backrest would be the wall, your thighs should be perpendicular to the wall.
  • Start with 20 seconds, then 30, then increase 15 seconds every 3 sessions.

EXERCISE 2: THE SLOTS
An exercise that helps strengthen the knee muscles.
  • Perform about 15 flexions on each leg, alternating each time, making sure to keep the bust straight.
  • Every 3 sessions, increase by adding 5 to 10 movements.

EXERCISE N ° 3: THE BASIN STORY
A highly recommended exercise for skiing, as it makes the hamstrings work, muscles located at the back of the thigh, and which protect the ligaments of the knee.
  • Place your back on the ground, legs bent and feet flat on the floor.
  • Keeping your head on the ground, push your pelvis upwards, and then go down gradually, ten times.
  • Then gradually increase the number of series.

EXERCISE 4: THE ABDOMINALS
A classic exercise, but one that improves your balance abilities in skiing or snowboarding.
  • Lie down on your back with your hands at the level of the ears, without touching them, legs on the floor, folded and resting (feet flat).
  • Contract the abs, lift the shoulders and lift up keeping your back straight. Go back down slowly and repeat the operation.
  • Then gradually increase the number of series.

EXERCISE N ° 5: THE PUMPS
Another classic, which will make you work the muscles of the arms in particular. Your arms serve you to optimize your balance.
  • Be sure to keep your arms spread, aligned on your shoulders.
  • Perform series of 10 moves, then 15, then increase as the weeks go by.

EXERCISE N ° 6: THE GAINAGE
The sheathing allows to work the muscles in depth.

GROUND SINKING:
  • Lie your belly down, then rest on your forearms and feet, with your heels off, keeping your legs, buttocks, spine and head aligned.
  • Hold this position for 20 seconds at first, then increase from week to week.

LATERAL GAINING:
  • Resting on the forearms and an ankle, while lying on your side, your pelvis should not touch the ground, and your body well aligned.
  • Hold this position for 20 seconds, then increase from week to week.


SOME TIPS...
  • The exercises presented must be practiced gradually, by performing small series at the beginning, then increasing as and when.
  • For example, start with one session per week, practicing 3 or 4 exercises, alternating each week.
You can also add a few sessions of cardio, running or cycling ...!