SUMMER 2020 RESORT OPENING DATES [MTB from June 27 to August 30] [SUMMER SKI from June 27]

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Getting yourself in shape before you hit the slopes

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A few words of advice from Xavier Sillon, manager of the Les 2 Alpes French Ski School, on the best pre-ski season fitness training. 


When should you start fitness training?
Ideally, you should train all year round. But less sporty skiers need to start physical training exercises at least 3 months before the season, gradually ramping up their intensity.

What exercises would you recommend for the best ski season training?
I recommend a bit of core strengthening and working on the muscles you use most skiing, which are the quadriceps (on the front of the thigh), and the hamstrings (on the back of the thigh).
1st exercise: The chair
Stand with your back to the wall, with your arms alongside your body and the palms of your hands on the wall. Lower yourself as if you were sitting on a chair, until your thighs are perpendicular to the wall. Try to hold the position, sitting on an invisible chair, for as long as possible. Hold it for a minimum of 20 seconds, and increase that over the weeks to 70 seconds.

2nd exercise: Pelvic tilt
Lie down on the ground with your feet flat on the floor and your knees bent. Then push your pelvis up, and lower it again. Breathe in deeply when your pelvis goes up and breathe out when you bring it back down (slowly). Remember to keep your head on the ground. The key thing with this is to do it gradually. Repeat the movement 10 times. You can increase the number of sets as the weeks go on.

3rd exercise: Plank
Lie on the ground on your front. Lift up and support yourself using your forearms and feet (heels off the ground). Your body should form a straight line: legs, buttocks, spine and head. Hold this position for at least 20 seconds. Extend the duration as the weeks go on.

4th exercise: Side plank
Lie down on your side and push up, supporting yourself on one of your forearms and your ankles. Your hips and shoulders should form a straight line. Keep looking forward and don’t let your pelvis touch the ground. Hold this position for at least 20 seconds then change sides. Extend the duration as the weeks go on.

How often do you have to do these exercises?
One session of all 4 exercises a week is a start. If you want to add 30 minutes of cardio per week, whether that’s walking, cycling or running, that’s even better!

Good luck to you all!
We’ll leave you to it; we’re off to eat a nice, healthy tartiflette!

Photo credit: Freedigitalphoto.