Physical fitness prevents accidents
Skiing is one of the most popular sports in Switzerland. More than a quarter of the population take to the slopes every year. However, the sport is not without its dangers. To minimise the risk of accidents and injuries, good physical fitness is important.
Ski exercises: get fit at home
Getting fit for the skiing season starts in the living room. Although winter is already upon us, it’s not too late to start. Two to three training sessions of around 15 to 20 minutes a week are enough to build muscle strength, stability and coordination. This will enable you to enjoy the winter sport to the max while reducing your risk of falls and injuries.
Keep your back straight and activate your core muscles.
Keep joints in line: ankle – knee – hip.
The exercises shouldn't cause pain.
Keep your head straight and in line with the spine.
All the exercises can be done without any equipment. However, a mat is useful.
Exercise 1: Counter-movement jump
Start in a standing position, feet hip-width apart. Place hands on hips. Bend knees to 90° and then jump into a vertical position. Land with knees bent. Stabilise the body.
Effect: strengthens thigh muscles and coordination.
Exercise 2: Star balance
Balance on one leg. Sweep the raised leg as far as possible forwards, to the side and backwards.
Effect: improves balance and stabilises knee joints.
Exercise 3: Plank variation
In plank position, take one step to the right and then one step to the left.
Effect: strengthens the core.
Exercise 4: Bridge variation
Lie on your back with legs bent and feet on the floor. Raise the pelvis, and bring knees, hips and shoulders into line. Take 4 steps forward and then return to the starting position. Alternate legs.
Effect: strengthens the glutes and rear thigh muscles.
Exercise 5: Lateral jump
Stand balancing on one leg. Imagine a line and jump over it 3 times. Stabilise the landing.
Effect: promotes coordination and stabilises the entire leg axis.
Exercise 6: Lunge with rotation
Take a forward lunge position. Keep the knees at a 90° angle. Rotate the core on the side of the front leg.
Effect: strengthens leg muscles and stabilises the entire upper body.