Additional information
Increase your skills!
A good warm-up is important in all sports, but even more essential during outdoor activities in the winter. Your muscles and nervous system need some extra attention in the cold weather.
Alpine skiing challenges the whole body
Injuries in alpine skiing can result from not warming up, so make sure you prioritise this. If you remain injury free you can have fun skiing instead of spending time doing rehab.
Avoid injuries, bcome a better skier
The exercise program below is meant to prevent injuries and help you become a better skier. Get improved results with systematic training. By downloading the app, you will always have access to the exercises.
Exercises
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Low back mobility
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Single–leg squat
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Single–leg sideways jumps
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2-leg forward jump +
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Double-leg box jump
Low back mobility
Purpose: To improve low back flexibility and control
Start on all fours
Tilt your pelvis forwards and backwards
To increase the challenge, lift your knees off the floor
3 x 20–30 seconds
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Weight shift
Purpose: To improve hip and knee control in a tuck position
Stand in a tuck position with your feet on two bosus
Shift your weight from side to side
Keep your knee aligned over your toes on the weightbearing leg
3 x 8–16 repetitions
Bosu tuck
Purpose: To improve hip and knee control in a tuck position
Start in a tuck position on a bosu
Shift your weight slowly in a circle
Keep your knees aligned over your toes
3 x 30 seconds
2-leg forward jump +
Purpose: To improve landing control
Land in a tuck position on unstable surfaces
Land softly with your knees over your toes
Increase the jump distance for a greater challenge
3 x 8–16 repetitions
Low back mobility
Purpose: To improve low back flexibility and control
Start on all fours
Tilt your pelvis forwards and backwards
To increase the challenge, lift your knees off the floor
3 x 20–30 seconds
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Single–leg forward jumps
Purpose: To improve hip and knee control in a tuck position
Hop forwards on one leg in a tuck position
Keep your knee aligned over your toes
Land softly with your knee bent
3 x 8–16 repetitions
Weight shift
Purpose: To improve hip and knee control in a tuck position
Stand in a tuck position with your feet on two bosus
Shift your weight from side to side
Keep your knee aligned over your toes on the weightbearing leg
3 x 8–16 repetitions
Bosu tuck
Purpose: To improve hip and knee control in a tuck position
Start in a tuck position on a bosu
Shift your weight slowly in a circle
Keep your knees aligned over your toes
3 x 30 seconds
Low back mobility
Purpose: To improve low back flexibility and control
Start on all fours
Tilt your pelvis forwards and backwards
To increase the challenge, lift your knees off the floor
3 x 20–30 seconds
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
Single–leg sideways jumps
Purpose: To improve hip and knee control
Hop sideways on one leg in a squat position
Keep knee aligned over toes
Land softly with your knee slightly bent
3 x 8–16 repetitions
2-leg forward jump +
Purpose: To improve landing control
Land in a tuck position on unstable surfaces
Land softly with your knees over your toes
Increase the jump distance for a greater challenge
3 x 8–16 repetitions
Double-leg box jump
Purpose: To improve jumping power and technique
Jump onto a box from a deep squat
Land on 2 legs with knees over toes
Hold the landing position for approx 1 sec
3 x 8–16 repetitions
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Play video
Low back mobility3 x 20–30 seconds
Play video
Squat3 x 8–16 repetitions
Play video
Weight shift3 x 8–16 repetitions
Play video
Bosu tuck3 x 30 seconds
Play video
2-leg forward jump +3 x 8–16 repetitions
