A Simple Skiing Workout to Improve Your Skate Skiing for any skill level

We are often asked what is one on snow workout I can do to improve my skate skiing.  This is a simple routine that you can modify to suit your skiing abilities but will yield big results in just a few sessions.

The workout

Warm Up: Ski easy for 5-10 Minutes

Main Workout:  Take off your poles and but keep them in your hands.  Grip them about a third of the way down the shaft. Skate ski legs only f0r 3-5 minutes.   Then put your poles on and double pole for 3-5 minutes.  If you come to a hill that is too big you can skate up it but it is best to try and find a trail where this is not necessary. Ski normally for 3-5 minutes.  Repeat 2-5 times.

Cool Down: Ski easy for at least 10 minutes

Beginner skiers or early in the ski season you will want to focus on balance and glide by trying to get long leg pushes and good double pole technique.

Intermediate and advanced skiers should swing their arms during the legs only portion in the same rhythm as they would with poles.  Advanced skiers can also pick a skate technique they need to work on and do that technique for 100% of the normal skiing and same timing during the legs only portion.  For example, you might pretend to one-skate or V2 the legs only then work on doing that technique during the normal skiing time.  Advanced skiers and once you are comfortable on snow you can also vary the speed/intensity every time you transition from one activity so every second one is at a high intensity.

Workout tips

Set your watch to the desired time and try to switch between the different activities without stopping.

Don’t worry about the fitness part of the workout, worry about your technique and glide.  It will feel like a workout by the time you are done.

Find a fun trail that is not overly difficult and long enough so that you only need to do one or two loops at the most to ski on the most varied terrain possible.

Why this workout works

First off it makes you think about the fundamentals of balance, gliding, and rhythm.  The more each of these improves the better you will ski and the more effortless your skiing will feel.  Second, it helps to build leg and upper body strength while skiing.  Third, it helps you develop a feel for the snow and how to transfer your effort into skiing speed.