Getting in shape- Exercises for ski season

The best preparation for winter

Ski schools offer exercises for ski season. A bit outside their remit perhaps, but this is because skiing is particularly demanding on the human body. Injuring muscles, joints, and even bones is extremely common on the slopes. Not being fit enough is often the most straightforward explanation.

Before your next skiing venture in the Alps consider the following ideas to prevent injury and improve your durability and skills.

Exercises for Ski Season

Power From the Legs 

There is a tremendous amount of pressure on the legs when skiing. Building muscle mass will allow for a stronger and more controlled base on any slope.

The calf muscles can be developed with simple daily exercise regimes such as squats and walking up stairs. Similar exercises will enhance the strength in the ankles and purchasing specific weights that can be strapped to the ankles will promote muscle development.

To help develop your hamstrings and allow for extra flexibility, daily stretching towards your toes (with the leg locked straight) should generate a more supple movement.

Building the Arms                

The arms play an important role in direction and stoppages in a pair of skis.

Performing push-ups every day will impact on the arms and shoulders. Consider introducing dumbbells to the exercise format but focus primarily on both the bi and triceps muscle.


Finally focus on enhancing the muscle groups within the stomach and mid-section. When turning at speed this area of the body takes a lot of abuse and flexibility and toning will make downhill skiing significantly more appealing.

On Your Bike

Cycling is a tremendous activity for getting in shape for skiing. It uses a number of muscle groups and gets the heart rate going. This in turn allows for longer endurance on the slopes and more runs each day.


Swimming can be a fun and effective way to work on often unused areas of the body. This includes certain hip and shoulder movements.

These exercises are great for general health as well as building an efficient structure for improved skiing.


If it isn’t likely that you have the time or the inclination to do actual exercises for ski season, then try changing your diet.

The 21st century is full of promotional items about diet and eating healthy. For skiing preparation, taking on board extra protein and energy related food groups is essential. It repairs muscles more quickly after workouts and thus prevents injuries.

Removing fatty foods from your diet and increasing fruit and veg is useful for general health and reducing body fat, doing away with unwanted pressure on the leg muscles.

Stay Hydrated

Always remember to take on board plenty of water when exercising and this includes action on the slopes. The body needs to be kept hydrated.


Many successful skiers work on their mental fitness and look to stay sharp. Try brain teasing puzzles to keep your mind fresh and improve reaction times.

We do not advise becoming body builders to improve your skiing experience, simply making the most of the important muscle groups that support the body. Regular and simple exercises will allow you to enjoy and improve your abilities on the slopes.

Now you are ready to hit the slopes with Alpinemojo Ski School.


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