Additional information
Take the lead!
Injury prevention training and proper load management reduces risk of injury.
ADVICE FROM THE NATIONAL TEAM COACHES
Let your age and physical development guide your training. Have patience. Work hard and be determined to improve your shooting skills. Be aware of the total load and how it affects you in your everyday life. This is not just training and competition, but psychological stressors and daily hassles.
MORE THAN JUST ENDURANCE
The physical demands of the sport determine which components you should be targeted in training to become a better skier. Endurance training is important, but so is training to improve maximal strength, jumping ability and speed.
Exercises
Ankle mobility
Purpose: To improve ankle flexibility
Start in lunge position
Position the elastic band just above your ankle joint
Move knee slowly forwards and backwards
3 x 30 seconds
Pelvic lift
Purpose: To improve low back and pelvis control
Lie on your back with bent knees
The hips and knees should remain 90 degrees throughout the whole exercise
Lift up your pelvis
2–3 x 6–8 repetitions
Hamstrings stretch
Purpose: To improve hamstring flexibility
Hold behind your thigh
Straighten your knee as far as possible
Keep your ankle relaxed throughout the exercise
3 x 5–8 repetitions
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Push up
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight and push upper back as high as possible
3 x 8–16 repetitions
Leg curl
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
Rotation
Purpose: To improve back flexibility
Start in a 4-point kneeling position
Rotate one arm at a time
Keep your eyes on your hand during the exercise
3 x 20 seconds
Side plank
Purpose: To improve hip and trunk strength
Support yourself on your elbow
Your body should be in a straight line
Lower your hip, on the way up raise your leg
Keep you back in a neutral position
3 x 30 seconds on each side
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Jumping lunges
Purpose: To improve hip and knee control
Start in a lunge position with knees bent to 90°
Jump directly to the same position on the other side
Land softly, keeping your knees aligned with your toes
3 x 8–16 repetitions
Wheelbarrow
Purpose: To improve strength and control in the trunk and shoulders
Start in a plank position
Partner holds your ankles
Walk forwards and backwards on your hands
Maintain a neutral back position throughout the exercise
3 x 30 seconds
Ankle mobility
Purpose: To improve ankle flexibility
Start in lunge position
Position the elastic band just above your ankle joint
Move knee slowly forwards and backwards
3 x 30 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Hamstrings stretch
Purpose: To improve hamstring flexibility
Hold behind your thigh
Straighten your knee as far as possible
Keep your ankle relaxed throughout the exercise
3 x 5–8 repetitions
Rotation
Purpose: To improve back flexibility
Start in a 4-point kneeling position
Rotate one arm at a time
Keep your eyes on your hand during the exercise
3 x 20 seconds
Push up
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight and push upper back as high as possible
3 x 8–16 repetitions
Side hold +
Purpose: To improve hip and trunk strength
Support yourself on your elbow and lift your body
Your body should be in a straight line
Lift your top leg as high as possible
Lower your body to the start position between repetitions
3 x 30 seconds
Leg curl
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Jumping lunges +
Purpose: To improve hip and knee control
Start in a lunge position with knees bent to 90°
Jump directly to the same position on the other side
Land softly, keeping your knees aligned with your toes
3 x 8-16 repetitions
Sideways box jump
Purpose: To improve hip and knee control
Jump sideways from a box
Land with good alignment through the hip, knee and ankle
Use your arms to generate momentum
Progression: Jump further away from the box
3 x 8–16 repetitions
Wheelbarrow +
Purpose: To improve strength and control in the trunk and shoulders
Start in a plank position
Partner holds your ankles
Move slowly forwards and backwards
Maintain alignment through your body
3 x 30 seconds
Ankle mobility
Purpose: To improve ankle flexibility
Start in lunge position
Position the elastic band just above your ankle joint
Move knee slowly forwards and backwards
3 x 30 seconds
Rotation
Purpose: To improve back flexibility
Start in a 4-point kneeling position
Rotate one arm at a time
Keep your eyes on your hand during the exercise
3 x 20 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Side hold +
Purpose: To improve hip and trunk strength
Support yourself on your elbow and lift your body
Your body should be in a straight line
Lift your top leg as high as possible
Lower your body to the start position between repetitions
3 x 30 seconds
Hamstrings stretch
Purpose: To improve hamstring flexibility
Hold behind your thigh
Straighten your knee as far as possible
Keep your ankle relaxed throughout the exercise
3 x 5–8 repetitions
Push up
Purpose: To improve upper body strength and shoulder stability
Perform push ups
At the top, keep elbows straight and push upper back as high as possible
3 x 8–16 repetitions
Leg curl +
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you with one leg by bending your knee
Roll the ball backwards until your knee is extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
Sideways box jump
Purpose: To improve hip and knee control
Jump sideways from a box
Land with good alignment through the hip, knee and ankle
Use your arms to generate momentum
Progression: Jump further away from the box
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Jumping lunges +
Purpose: To improve hip and knee control
Start in a lunge position with knees bent to 90°
Jump directly to the same position on the other side
Land softly, keeping your knees aligned with your toes
3 x 8-16 repetitions
Wheelbarrow +
Purpose: To improve strength and control in the trunk and shoulders
Start in a plank position
Partner holds your ankles
Move slowly forwards and backwards
Maintain alignment through your body
3 x 30 seconds
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Play video
Ankle mobility3 x 30 seconds
Play video
Pelvic lift2–3 x 6–8 repetitions
Play video
Hamstrings stretch3 x 5–8 repetitions
Play video
Hip flexor stretch3 x 5–8 repetitions
Play video
Push up3 x 8–16 repetitions
Play video
Leg curl3 x 8–16 repetitions
Play video
Rotation3 x 20 seconds
Play video
Side plank3 x 30 seconds on each side
Play video
The diver3 x 8–16 repetitions
Play video
Jumping lunges3 x 8–16 repetitions
Play video
Wheelbarrow3 x 30 seconds
