You want to spend as many hours as possible skiing, right?

Then you will need to do injury prevention exercises. If you can avoid getting injured, you can just have fun with your friends and learn new tricks!

Freestyle skiing

WARMING UP HELPS

You can do jumping exercises on something like a bench, before putting your skis on. If you warm up your body and practice precise spin techniques, you can land more tricks. Start the jump with good technique! That way it is easier to stay in control during the jump and the landing.

FEWER FALLS, FEWER INJURIES

The most common cause of injuries in freeskiing is falling when landing. For this reason, it is especially important to do exercises to improve balance when jumping and landing. When you have control in the air, its easier to land with equal support and balance on both legs. The exercise programme below is made up of this kind of exercises.

Exercises

Level 1 Level 2 Level 3

  • Level 1

    7 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    6 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

    • Play video
      Single-leg swings backwards-forwards
      30 seconds per side, 2–3 repetitions
    • Play video
      Single-leg swings sideways
      30 seconds per side, 2–3 repetitions
    • Play video
      Scissors
      3 x 30 seconds
    • Play video
      Single leg squat + rotation
      3 x 6 repetitions
    • Play video
      Jump with 90 degree turn
      4 jumps in each direction
    • Play video
      270 degree jump
      4 jumps in each direction
Level 1 Level 2 Level 3

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