Foto: Löffler/ Matthias Klugsberger

Your cross-country skis are waxed and ready for your first training session. Now it’s your body that also needs to specifically prepare. The legs require flexibility, strength and balance. The following 4 exercises will make sure that you're ready. 

1. Powerful side jumps  

Skating involves constantly switching from one ski to the other. This weight shift from one leg to the other should also be practised during training. The easiest way to practise the dynamics of lateral push-offs is with lateral jumps using a stepper or a wooden box, for example.

Here’s how: 

• Stand with one leg slightly bent on the stepper, the other leg placed next to it on the floor (1)
• Now push off from a slightly bent knee and jump over the box (2)
• Change the position of the legs in the air and land on the other side with a slightly flexed knee (3)
• Repeat the jumping movement with an even rhythm

Take note: Always keep your knees straight above your foot, your upper body and pelvis should remain upright.

Repetitions: 2 sets of 30-40 jumps

2. Hip rotation from a kneeling position

In classic cross-country skiing, in addition to a stable leg axis, mobility in the hip joint (extension towards the back) and mutual twisting of the upper body are required. The backwards leg movement during classic cross-country skiing – with an upright pelvis and upper body – is the main method of propulsion along with the poles. The more powerfully the leg can be stretched backwards, the better the movement. When running as well as cross-country skiing, the strength comes from the extension of the hip. The following exercise helps to increase flexibility in the hips and upper body:

Here’s how: 

• Kneel on the floor or mat with your front foot pointing straight forward and the knee directly above the foot, arms perpendicular to the body
• The track width (difference between the legs) is about one fist, keep your pelvis upright and upper body straight (1)
• Now, rotate your pelvis around the longitudinal axis of the body towards your rear heel, while simultaneously rotating your upper body in the opposite direction towards the front leg (2)
• Return to the starting position and relax briefly, then repeat the exercise

Take note: The front knee must remain straight above the foot during the pelvis rotation. Keep your head facing forward.

Repetitions: 2 sets of 10 repetitions per side

3. Knee raise with rear lunge

The push-off phase in cross-country skiing is a one-legged movement and requires a lot of strength in the thighs and buttocks. It is therefore important for functional training to also do one-legged exercises. In addition to coordination and balance, strength should also be trained on one leg. The following exercise will strengthen the thigh and gluteal muscles:

Here’s how: 

• Stand normally, hip width apart with your weight on one foot (1)
• Lift your knee forwards and then move the foot backwards over the cross on the ground as far to the side as possible in a flowing motion (2 and 3)
• Bend the leg as low as possible, tilting the upper body slightly forward
• From this position, return to the single-leg position with the front knee lifted (4) and repeat the movement

Take note: The front knee should be directly over the front foot. Bend the supporting leg only as far as the movement can be guided back up in a controlled manner. 

Repetitions: 2 sets of 15 repetitions per side

4. Ball rotations with foot

When cross-country skiing, the support area is small and the snow slippery. On thin skis, good balance is crucial for long, powerful glides through the snow. Good foot and leg-axis stability is required in order to optimally transfer the power over the skis into the snow. A strong push-off only works if both legs are well-coordinated. 

Here’s how: 

• Roll out your fitness mat and place it lengthwise on the floor, placing a ball next to the mat 
• Stand with one foot on the mat and position the supporting leg with the knee above the foot (1)
• Roll the ball completely around the mat with the foot of the other leg (2-6)

Take note: Always keep the supporting leg stable, your knee should always be directly over the foot. Moving the ball slowly helps to maintain balance. The tighter the roll, the more unstable it is and the more difficult it becomes to balance.

Repetitions: 6-8 rounds per leg