Skiing and snowboarding are winter sports that require balance, coordination and the simultaneous work of many muscle groups of the body. Therefore, it is important to prepare the body for movement before hitting the slopes, especially for those planning a long ski day and those who will ski for the first time. Activating the ankles, knees, hips, legs, waist and torso in a controlled manner can help you move more comfortably while skiing.
Applying a short warm-up routine before hitting the slopes at Erciyes Ski Resort; It can help you prepare your body for the ski position, increase your balance and coordination, and make you feel more in control from the first straps. If you are just learning the ski technique, you can also get information about Erciyes ski lesson to get professional support.
Why is warming up important before skiing and snowboarding?
During skiing, the knees must always be slightly bent, the ankles must move, the hips must provide balance, and the body must change position according to the direction of skiing. Instead of directly starting intense physical activity in cold weather, preparing the body gradually helps to make a more controlled start.
A well-planned short warm-up routine; It can contribute to increasing the range of motion of the joints, activating the muscles, getting used to the ski position and preparing balance reflexes. It is especially beneficial for people who will ski or snowboard for the first time to practice the basic movements without rushing.
Warm-up Exercises Before Skiing and Snowboarding
You can perform the following movements in a controlled manner and without forcing. If you feel pain during the movement, you should not continue and do not force yourself.
Prepare the Ankle, Knee and Hip Joints
During skiing, the ankle, knee and hip joints constantly work together. Therefore, warming up can be started from these areas. Take a balanced standing position and rotate your ankles left and right with controlled circular movements.
Then, you can slightly bend and straighten the knees and move the hips in small circular movements. The aim is not to strain the joints, but to prepare them for the movements you will use while skiing.
Warm Up with a Short Walk
Before using ski or snowboard equipment, you can take a brisk but not tiring walk for a few minutes. Short walks, especially in cold weather, help the leg muscles start working and the body prepare for physical activity.
Taking short walks in a safe and flat area after putting on your ski shoes also allows you to check how the shoes fit on your feet.
Do Squats with Ski or Snowboard Shoes
In the ski position, the knees are not kept completely straight. It bends slightly in a controlled manner and the body remains in a balanced position. After putting on your ski or snowboard shoes, you can prepare your leg muscles for this position by doing a few controlled squatting and straightening movements.
It is important to move by keeping your body balanced, without bending your knees excessively. If you are using equipment for the first time, you can also learn about the importance of the right equipment from our content ski and snowboard equipment selection.
Stretch Leg Muscles Toward, Back and Laterally
During skiing, the legs must move in a controlled manner not only forward and backward, but also sideways during turns. Therefore, you can slightly stretch the legs forward, backward and to the side.
Movements should be made in a controlled manner, not suddenly. The aim is not to stretch as much as possible, but to prepare the muscles for ski movements.
Move the Waist and Hip Area
When turning while skiing, balance is not only achieved through the feet. Controlled use of the hip and trunk area is also important. You can place your hands on your waist and turn your hips left and right with small circular movements.
Then, by slightly turning the body to the right and left, you can prepare the waist area for the controlled turning movements that will occur during skiing.
Activate Abdominal and Back Muscles
In order to stay balanced while skiing, the abdominal and back muscles, called the core area, also work actively. You can prepare this area before hitting the track with light body movements, controlled bending and straightening, and simple gymnastics movements.
It is more appropriate, especially for beginners, to choose short and controlled exercises instead of fast or challenging movements.
Practice Balance and Rhythm with Batons
Ski poles are used not only for support, but also to support rhythm and turn timing, especially at advanced levels. You can make slight ascending and descending movements by holding your poles correctly.
Meanwhile, you can get used to the rhythmic movements you will use while skiing by slightly bending and straightening your knees. Baton movements need to be controlled and attention should be paid to the people around you.
Repeat Basic Ski Stance
You can practice basic ski stance in a safe and flat area with ski shoes. Position your feet evenly, bend your knees slightly and keep your torso relaxed.
One of the most common beginner mistakes in skiing is leaning back too much. Instead, a balanced and controlled position can be aimed, where the shin bone lightly touches the tongue of the ski shoe. This stance helps control the skis more easily.
Prepare for Side Changing Moves
When changing direction on skis, the feet, knees and legs must move in coordination. You can bend your knees in a controlled manner while gently directing the soles of your feet to the right and left, without skis or in a safe area deemed appropriate by the instructor.
This exercise can help understand the logic of the turning movements to be applied on the track and prepare the body for the edge change of the skis.
Do Balance Exercise on a Slightly Sloped Area
In the last part of the warm-up, you can repeat the basic posture and balance movements in a safe and slightly inclined area suitable for your level. If you do not know the skiing technique yet, it is important to use the starting areas instead of trying on your own on directly inclined tracks.
For more information about safety, equipment control and track selection before hitting the track, you can review our content rules to be considered before starting skiing and snowboarding.
How Long Should the Warm Up Last?
Warm-up time may vary depending on the person’s age, condition, weather conditions and the intensity of the activity he will do during the day. The important thing here is not to complete the movements quickly, but to feel that the body is ready for skiing or snowboarding movements.
If you have reached Erciyes after sitting in the vehicle for a long time or if you are hitting the track for the first time in the morning, you can spend a little more time on the leg, waist and joint areas. It may be useful to re-practice a few basic movements when returning to the track after a long break during the day.
What Should Beginners Pay Attention to When Warming Up?
- Do not make movements quickly and suddenly.
- Avoid intense stretching movements that will strain cold muscles.
- Stop the movement if you feel pain in the knee, ankle or lower back area.
- Make sure your ski shoes are laced correctly.
- Wear ski or snowboard equipment in a safe area.
- Work in areas suitable for your track level.
- Do not go to the track without wearing your helmet.
- If you are skiing for the first time, prefer to learn the basic movements with an instructor.
Does warm-up improve skiing technique?
Warming up alone does not teach ski technique. However, it can help the body prepare for the movements needed while skiing. It is especially useful for beginners to remember movements such as bending the knees, controlled use of the ankles, weight transfer and trunk balance before hitting the track.
The development of skiing technique is achieved by regularly practicing techniques such as correct stance, stopping and slowing down movements, right and left turns, and parallel skiing and carving at later levels.
Pre-Ski Preparation in Erciyes
On the day you ski or snowboard at Erciyes Ski Resort, you should pay attention not only to warming up but also to equipment and track preparation. It is important for a safe ski day that the ski boots are suitable for your feet, checking the bindings, preparing equipment such as helmet and goggles, and choosing the track suitable for your level.
Especially people who will ski for the first time should start working in low slope areas after learning the basic stance and use of equipment. As you reach a sufficient level in stopping, slowing down and controlled turning movements, you can move on to different tracks.
Ski Training in Erciyes with the Legendary Veysel Hodja
Before starting ski training at Erciyes Ski Center, you can learn how to use correct equipment, basic stance, balance, stopping, slowing down and turning movements step by step. A training program can be created for children, adults and skiers of different levels, depending on the person’s current level.
You can contact legendary Veysel Hodja to get information about ski lessons and your ski holiday in Erciyes.
Ski Instructor – Legendary Veysel Hodja
Erciyes Ski Resort – Kayseri
Phone / WhatsApp: +90 532 355 08 13