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Warming Up


Never start training without a 15 minute warm-up.

Before doing anything it's important to first warm up your muscles to prevent injury. Begin by jogging gently on the spot for five minutes or so to get your circulation going. This will increase the blood flow to your muscles, warming and relaxing them. Then stretch the major muscle groups to prepare them for more vigorous use.

The following exercises are static stretches, so there should be no bouncing, no getting out of breath, no straining.

Hold each position for 10 seconds, and make sure you feel the stretch in the correct muscles. Pay particular attention to your back and knees, since these are vulnerable to injury.

If you have an existing injury about which you are worried, it is always better to protect it than to re-injure it. If in doubt about an old injury or a medical condition, consult your doctor or physiotherapist.
1. Calves (gastrocnemius)

Lean against a wall and push. Keep your feet pointing forwards, with your heels on the floor, and back leg straight.
2. Calves (soleus)
exercises for skiing
Lean against a wall and push. Keep your feet pointing forwards, with your heels on the floor, and back leg straight.
3. Front of thighs (quadriceps)
warm up for skiing
Stand on one leg with the supporting leg slightly bent. Keep your knees together, hold onto the wall for support, and pull the other foot up to your buttocks.
4. Adductors (inside of thighs)
Ski Stretches
Stand with your legs apart, and push your hips to the left and right.
5. Hamstring
ski training
Stand with one foot advanced, and the back leg slightly bent. Keep your feet flat on the floor. Bring your weight forwards and rest your hands on your front knee for support.
6. Deltoids
ski fitness
Pull your arm across your body with the other hand on your elbow.
7. Triceps
ski fitness
Drop one arm behind your head, hold above the elbow joint with the other hand and pull.
8. Deltoids, biceps
ski fitness
Sit on the floor with your legs straight out, lean back on your arms and walk your bottom forwards, cheek by cheek.
9. Shoulders
ski shoulder stretch
Clasp your hands behind you, push out and upwards.
10. Back
ski shoulder stretch
Sit on the floor, lock your hands under your knees and pull upwards. Try to curl your back.
11. Neck
ski shoulder stretch
Rotate forwards and to both sides (but not backwards).
12. Wrists and hands
ski shoulder stretch
Flex your hand and fingers with the other hand.