Fit for Cross Country Skinning: Top Five Exercises for Home Training

Cross-country skiing is a fantastic winter activity that not only allows you to enjoy breathtaking scenery but also provides an excellent full-body workout. To excel in this sport, you need to have the right fitness levels. This guide will help you prepare with five exercises for home training to get ready for your next holiday in Tirol.

1. Side Lunges

Side lunges are a great exercise for improving balance and leg strength. Begin by bending your knees and stepping to one side, keeping your knee steady and looking ahead. Perform 15-20 steps or jumps for 3 sets, gradually increasing the intensity by jumping.

2. Back Scale

Back scale is a combination of balance and back strength exercises. Stand on one leg with your body straight, stretch your arms to the side, and stretch your non-standing leg backwards and upwards. Maintain the tension in your body and return to the starting position. Perform 10-15 reps for 3 sets.

3. Step Ups

Step ups are excellent for building thigh strength and improving balance. Start with your hands on your hips and push yourself up using your front leg, keeping your hip, knee, and ankle stable. Perform 15-20 steps on each side for 3 sets.

4. Maltese Push Ups

Maltese push-ups targeting the upper body will help improve your strength and endurance. Find a step or bench and move into the push-up position with your fingers pointing backwards. Lower your body and push back up until your arms are straight. Perform 10-15 reps for 3 sets.

5. Side Plank and Reach Through

The side plank and reach through exercise aims to build stability and upper body strength. Assume the classic side plank position with your elbow directly beneath your shoulder. Reach under and through your body (rotation), then return to the starting position. Perform 20 reps on each side for 3 sets.

Remember to always warm up and stretch before each workout to prevent injuries and improve performance. Check out our list of the top cross-country skiing regions in Tirol to find the perfect place to work on your technique and fitness.

Fitting in these exercises into your daily routine will help you achieve the best possible fitness levels for yourcross-country skiing adventures. Happy skiing!

• coach christoph ebenbichler, the innsbruck olympic centre

Table of Contents:

I. Introduction

• Benefits of Cross-Country Sking
  II. Home Training Exercises
• 1. Side Lunges
• 2. Back Scale
• 3. Step Ups
• 4. Maltese Push Ups
• 5. Side Plank and Reach Through
     III. Preparing for Your Trip to Tirol
• Top Cross-Country Skiing Regions in Tirol
  IV.* Stay Consistent and Enjoy Your Skinning Adventure