Fun and great conditions on perfectly groomed slopes in Ski amadé
Fun and great conditions on perfectly groomed slopes in Ski amadé
Beate Erlmoser

Warm up before the season starts!

Prevent injuries, enjoy your vacation – physical fitness with five effective exercises! Skiing requires strength (endurance), quick reactions, balance and coordination. It is particularly important not to underestimate the physical demands of skiing.

If the body is not sufficiently trained, injuries occur more frequently due to physical fatigue. A scientific statistic says that the risk of injury is highest on the third or fourth day of a ski vacation.

To counteract this phenomenon, I would like to present five exercises today that specifically address the requirements mentioned above. Strength, endurance and mobility exercises are especially important. If you start two to four weeks before the start of the ski holiday, three times a week for half an hour, these exercises have the best effect. But it should be added, every workout has a positive effect on the body and prevents injuries and sore muscles!



This exercise stabilizes the torso. We start in a forearm plank, the elbows are below the shoulders. The head remains in line with the spine (one line from head to buttocks!). Remain in this position for 50 seconds. After a ten-second break, repeat the exercise two more times.

Advanced option: move the upper body forwards and backwards.


With this exercise we activate the speed strength. Transfer from a squat (as low as possible) into a straight jump. As many times as possible in 50 seconds. Take three rounds with a break in between.

Wall sitting

This exercise trains strength and endurance. Thighs and bottom are particularly challenged. The back leaning against the wall, upper body upright. The hip and knee joints are flexed 90 degrees. Hold again for 50 seconds, repeat three times with rest in between.

Variation: Lift your right and left leg alternately for ten seconds.

Side plank

The side plank also helps to strengthen the lateral trunk muscles. We go into the side plank position, the forearm is on the floor. Keep your body tension! Lower the pelvis to the side and raise it again, or simply hold the position. 30 seconds per side, three rounds.

Pelvic raises

One last exercise to train the back of the thighs: We lie on our backs on the floor. The knees are bent and the soles of the feet are placed on the floor. Now raise and lower the pelvis. Upper body and thighs are in one line. Three times each 50 seconds.

Advanced option: Position the legs on a chair or with straight leg alternately.


Good luck and I wish you a good, and above all accident-free, start into the new season! 😉

Beate Erlmoser

22 article
Read more