Cross-Country Skiing

Fit for cross-country skiing

Cross-country skiing is an effective full-body workout that combines strength, endurance and balance. In order to be optimally prepared, targeted training is recommended before the winter. Christoph Ebenbichler, trainer at the Innsbruck Olympic Centre, has put together five exercises for this.

1. side lunges

3 series | 15-20 steps or jumps

Execution:

Low body position
Dynamic push-off to the side (variation: lateral jumps)
Stable leg axis
Look forwards

IMPORTANT: Start with side lunges first, then you can increase the intensity and incorporate jumps.

2. back scale

3 repetitions | 10-15 repetitions

Execution:

Starting position: one-legged stance, upright posture
Arms stretched out to the side, thumbs pointing upwards
Extend leg backwards and upwards, upper body automatically bends forwards
Maintain body tension
Stable leg axis
Return to the starting position

IMPORTANT: Perform the movement slowly and in a controlled manner.

3. step up

3 series | 15-20 repetitions

Execution:

Place your hands on your hips
Shift your weight forwards and push up from the front leg
Stabilise the leg axis
Ensure slow and controlled execution of the movement

IMPORTANT: Try to push yourself up from the front leg only, the knee must not tilt inwards.

4th Maltese Push Up

3 series | 10-15 repetitions

Execution:

Support slightly elevated
Fingers point backwards
Keep your elbows close to your body
Bend your arms and dynamically straighten them again

Important: Bend your arms slowly and then extend them dynamically. Keep your elbows close to your upper body.

5. side plank and reach through

3 series | 20 repetitions per side

Execution:

Side plank
Elbow is perpendicular under the shoulder
Second arm is stretched out and points upwards
Build and maintain body tension
Arm reaches under the body and is brought back up to the starting position (rotation)

Important: Elbow is perpendicular under the shoulder to minimise pressure in the joint.