Sports training
Ski fitness workout
No study has shown that getting fit prevents ski injuries. This workout is for skiing more runs with less fatigue, and it borrows the parts of knee injury prevention programmes that work in other sports, lower-body strength, landing and balance, with the Swedish ski schools' focus on doing everything equally well on both legs. Do it 2 or 3 times a week, plus one interval session, for 6 to 8 weeks before your trip (our suggestion).
Warm-up
- Beginner · Hip abductors, Shoulders, Calves · 3D demoLow impactEasier: Seated marchHarder: Jumping jack
- Walking lunge6 each legIntermediate · Quads, Glutes, Hamstrings · 3D demoKnee over your middle toesEasier: Split squatHarder: Split squat with dumbbells
Strength
3 rounds · Rest 60 to 90 s
- Dumbbell goblet squat8 to 12Intermediate · Quads, Glutes, Abs · 3D demoHeavy enough to leave 1 to 3 reps in reserve; knees over your toesEasier: Bodyweight squatHarder: Back squat with bands
- Rear-foot-elevated split squat (Bulgarian split squat)8 to 10 each legIntermediate · Quads, Glutes, Hamstrings · 3D demoThe same reps on both legsEasier: Reverse lungeHarder: Split squat jump
- Single-leg Romanian deadlift8 each legAdvanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at firstEasier: Dumbbell Romanian deadlift
Hamstrings
- Nordic curl2 × 3 to 5 slow lowersAdvanced · Hamstrings, Glutes · 3D demoNordic lowers are among the strength exercises in effective knee injury prevention programmes; expect sore hamstrings at firstEasier: Slider hamstring curlHarder: Full Nordic curl
Side to side
2 rounds
- Cossack squat5 each sideIntermediate · 3D demoOnly as deep as is comfortableEasier: Sit squat (partial squat)Harder: Pistol squat
- Skater squat5 to 8 each legAdvanced · Quads, Glutes, Hamstrings · 3D demoA pad behind your back knee; hold a support while you learnEasier: Patrick step-downHarder: Pistol squat
- Lateral band walk10 steps each wayBeginner · Hip abductors, Glutes, Quads · 3D demoKnees track over your toesEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
Landing and balance, equal on both legs
- Snapdown to athletic landing2 × 5, holding each landing for 2 sBeginner · Quads, Glutes, Hamstrings · 3D demoLand quietly: hips back, knees bent over your toesHarder: Box drop landing
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoThe same distance on both legs; single-leg hops are part of the Swedish ski schools' programmeEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
- Lateral bound (skater jump)2 × 5 each sideBeginner · Glutes, Quads, Hip abductors · 3D demoSkater jumps: hold each landingHarder: Box push-off jump
- Single-leg stand2 × 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoEyes closed or on a cushion once it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
Ski stance and trunk
- Wall sit3 × 30 to 60 sBeginner · Quads, Glutes · 3D demoBreathe normally and never hold your breath. It mimics holding the ski stance; there's no evidence it prevents injuryEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)
- Side plank2 × 20 to 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoA straight line from head to feetEasier: Knee side plankHarder: Side plank with leg lift
- Dead bug2 × 8 each sideBeginner · Abs, Hip flexors · 3D demoLower back stays downHarder: Forearm plank
Tips
- Getting fit hasn't been shown to prevent ski injuries; it helps you ski more runs with less fatigue.
- Keep one hard interval session a week, such as the Norwegian 4x4: skiers who did hard exercise more than once a week were less likely to die suddenly while skiing, an association from case-control studies.
- Count both sides the same, and note which is weaker.
- With a sore knee or a past ACL injury, leave out the hops and jumps until your physio clears you.
- With blood pressure of 160/100 or higher that isn't treated, or heart disease, ask your GP before the wall sit, as its catalog page says.
- Snowboarders: training won't protect your wrists; wrist guards do.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Injury prevention exercises for runners
Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.
25 minBeginner11 movesOther / check instructions, A bench or box
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
20 minIntermediate8 movesCardio machine
Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
50 minIntermediate13 movesCardio machine, A barbellQuestions people ask
How long does the ski fitness workout take?
About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall, A dumbbell, A bench or box, An anchor point, A band. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 13 of its 17 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.