Snow lovers are celebrating! Grandvalira has announced that the season starts on 3 December and that we can finally put on our ski boots again after almost a year and a half. After so long without skiing and less than two months before the start of the season, the time has come to prepare yourself to arrive in the best physical condition.
Get ready for the ski season
Plan a workout with exercises that strengthen the areas of the body that work hardest when skiing, which are the legs, lower back and abdominal muscles as well as the muscles of the shoulder girdle.
While you focus on gaining strength you must not forget balance, which plays a very important role when skiing, and endurance to last 5 to 6 hours skiing or snowboarding.
It is recommended to start specific training about 8 weeks beforehand, with a frequency of about two to three days a week, and to combine that with physical exercise throughout the year. Physical preparation is important to avoid injuries (the main ones are usually knee, clavicle, falls and back pain due to constant stress). Incorporating elements such as the bosu and fitball into your training programme is ideal for working on coordination and balance.
Adapt your training to your skiing discipline
Depending on the discipline in which you ski, you will have to adapt your programme with more specific exercises. If you snowboard, you will need to include exercises to strengthen the lateral ligaments, as well as strengthening the shoulder girdle. If backcountry skiing is your thing, you’ll have to bear in mind that the hips and the front part of the legs are what you’ll be exercising the most on the ascents.