Get fit for your next ski holiday
A ski holiday is meant to be the best time of the year. And aside from the fun, some recreational skiers also hope to get fit by skiing. But what many people forget is that you should already be in good shape before your ski holiday. Those who are in a trained condition are much more prone to injury than untrained skiers. And there seem to be plenty of them, judging by the following statistics: According to the ASU ski accident analysis, ski holidays often ended with a visit to the doctor or even a stay in hospital for 48,000 to 49,000 German holidaymakers during the 2008/2009 season. The most common cause: knee injuries.
We have already reported in our news articles on how you can prepare for a ski holiday during the summer: Rollerblading and Nordic walking are becoming increasingly popular with skiers. But you also need to prepare properly just before skiing, otherwise even the best fitness won't help. The following exercises are simple and effective:
Get fit for your next ski holiday
Date: 30/09/2026
# Exercise 1
Warm up for 5 to 10 minutes—for example, jog gently on the spot, swinging your arms as you go. Then do some gentle side-to-side jumps: bring your feet together and, keeping your legs together, jump alternately to the left and right.
# Exercise 2
Like a Bavarian Schuhplattler folk dance: alternately bring your left foot to your right hand and your right foot to your left hand.
# Exercise 3
Starting position: Stand with your feet hip-width apart, as if in a “downhill skiing position.” Then jump straight up. Repeat 3–6 times, loosen your muscles, and do the exercise again.
# Exercise 4
Strengthening exercise: Do push-ups, bending your arms 6–12 times depending on your ability. Relax briefly, then repeat the exercise.
# Exercise 5
Starting position: Lie on your back with your arms resting by your sides. Bend your legs until your torso and thighs form a right angle. Now slowly raise your buttocks and hold the position—then relax again. Repeat the pelvic lift 6–12 times.
# Exercise 6
For coordination and reaction skills: Stand on your right leg, then “draw” an eight in the air with your left leg. Duration: about 10 to 20 seconds, then switch legs.
Exercise #7
Finally, after exercising, your muscles need to relax again. This makes them less prone to injury. Sit on the floor with your legs spread wide. Keep your legs straight and pull your toes toward you. Now bend your upper body forward. Hold the position for 10–20 seconds, take a short breather, then repeat the exercise, bending your upper body to the left and right.
Christian Bathen
