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!
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.
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.
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.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
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Single-leg swings backwards-forwards30 seconds per side, 2–3 repetitions
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Single-leg swings sideways30 seconds per side, 2–3 repetitions
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Scissors3 x 30 seconds
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Squat3 x 8–16 repetitions
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Isolated squat2–3 x 6–8 repetitions
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Wide-knee squat3 x 8–16 repetitions
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Jump forwards and backwards3 x 10 jumps
