5 exercises to start in the winter season

Severin Müller 28. November 2025

After a long break, the anticipation for the first day of cross-country skiing is often huge and you want to get started right away. However, it is worth taking a moment to reacquaint your body and technique with skis and snow. These 5 simple exercises will help you start the season smoothly and safely.

1. Siitonen step

Execution: Stand with one ski in the classic track (gliding ski) and the other next to it in the skating track (push-off ski). Make a skating movement with the push-off ski while the gliding ski remains in the track. Start with small steps and try to glide longer and longer on the gliding ski. Then switch legs.

Benefit: This exercise trains your feeling for edging and pushing off as well as gliding on the snow. Ideal for getting back into the right rhythm.

2. Skate step without poles

Execution: Put your poles aside and start skating alternately, as if you were ice skating. Start with small steps and extend the glide step by step until you are at a normal skating step.

Tip: This exercise works best on slightly sloping terrain.

Benefit: You get used to the running technique and footwork again. The longer you can glide, the more efficiently and relaxed you will move Forward.

3. Gliding

Execution: On a slight downhill slope, try to glide on one ski for as long as possible. You can use your poles for stabilisation. Change legs regularly to train both sides evenly.

Benefit: This exercise improves your balance and helps you to ski with a smoother, longer skating stride later on.

4. 1:3 stride

Execution: Try to push off with your poles 3 times for every 1 leg push. The pole pushes can also be just light taps. Change sides with each leg push.

Benefit: The 1:3 step helps to bring calm and control to the movement sequence. This makes it easier to perform the subsequent 1:1 step cleanly and with less effort.

5. Touching your boots