Additional information
Be smart – head first!
Skeleton is a fast-paced, exciting and adrenaline-filled sport. A sledder needs to be strong to tolerate the strain and withstand the forces exerted on the body. Injury prevention exercises and load management will reduce your risk of injury and help you perform better.
SKELETON IS FOR EVERYONE
Skeleton is a suitable sport for both girls and boys, but boys will generally reach a higher speed because they are heavier. The maximum speed in sledding is around 140 kilometers per hour!
GOOD LIFTING TECHNIQUE
A skeleton sled can weigh up to 43 kg for men and 35 kg for women. The sled needs to be transported to and from the track, so it is important to learn good lifting technique from a young age to prevent back pain.
Exercises
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Wiper
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Single–leg squat
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Forward lunges
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Rotational strength
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Copenhagen adductor short
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Single-leg body tilt
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Long speed skating jump
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Nordic Hamstrings
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Squat +
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Single–leg squat
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Squat challenge +
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Single–leg squat +
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Copenhagen adductor
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The diver
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Nordic Hamstrings
Back extension
Purpose: To strengthen the lower back
Lie over an exercise ball
Place your hands behind your head and lift your upper body
2–3 x 6–8 repetitions
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
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Jumping lunges
Purpose:To improve hip and knee control
Lunge with jump
Soft landings
Keep knees aligned with toes
3 x 10 repetitions
Rotational strength
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
Take turns with your partner to rotate
3 x 8–16 repetitions
Short speed skating jump
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
3 x 8–16 repetitions
Side plank
Purpose: To enhance pelvic and groin strength
Rest on your elbow
Lift up pelvic and the upper leg
Hold pelvic stable
3 x 30 seconds
Side-lying groin strengthening
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
Wiper
Purpose: Increase trunk strength
Hold on to partners legs
Move legs slowly from side to side
Keep the movement even and controlled
3 x 8–16 repetitions
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
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Rotational strength
Purpose: To improve rotation strength
Stand with your feet shoulder–width apart
Keep your arms straight
Your partner resists while you rotate
Take turns with your partner to rotate
3 x 8–16 repetitions
Copenhagen adductor short
Purpose: To strengthen the hip adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
3 x 8–16 repetitions
Single-leg body tilt
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
3 x 8–16 repetitions
Long speed skating jump
Purpose: To improve hip and knee control
Jump sideways into deep knee flexion
Keep knees aligned over your toes
Gradually increase the jump distance
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
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 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
Squat challenge +
Purpose: To improve reaction time and hip and knee control
Start standing upright on a bosu with feet hip–width apart
Place your palms on top of partners hands
Your partner unexpectedly drops the balls
Squat and try to catch the two balls
3 x 8–16 repetitions
Single–leg squat +
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Single–leg squat on a BOSU
Keep your knee aligned over your toes
Avoid rotation and tilt of the hips
As many as possible with good control
Copenhagen adductor
Purpose: To strengthen the hip adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
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
Nordic Hamstrings
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
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Play video
Back extension2–3 x 6–8 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Forward lunges3 x 8–16 repetitions
Play video
Jumping lunges3 x 10 repetitions
Play video
Rotational strength3 x 8–16 repetitions
Play video
Short speed skating jump3 x 8–16 repetitions
Play video
Side plank3 x 30 seconds
Play video
Side-lying groin strengthening3 x 8–16 repetitions
Play video
Nordic Hamstrings3 x 6–8 repetitions
