18 August 2026

Exercises and pre-ski training for the upcoming ski season

It’s still summer, but are you already itching to go skiing? It’s time to get ready for the new winter season so you can hit the slopes in Livigno in peak physical condition: strong legs, good stamina and well-trained muscles, enabling you to tackle the slopes with balance and control and avoid injuries to your joints and back. Especially as it’s not that far away: the start of the ski season in Livigno is set for 28 November 2026. All that remains is to make the most of the remaining months to focus on the necessary fitness training: let’s see how.

Summer training programme in preparation for skiing

Alpine skiing is a sport accessible to everyone, but whilst you can rely on ski schools and instructors to learn and improve your technique, you also need to develop certain specific athletic skills: lower-body strength, core stability, balance control, flexibility and a good ability to withstand repeated exertion. Summer preparation for snow sports does not need to be on the same level as that of a professional athlete, but should focus on building and training the qualities needed on the slopes.

A simple pre-ski training programme can be organised into three training blocks:

• firstly, strength exercises, to be carried out twice a week, to strengthen the leg muscles most heavily used whilst skiing, such as the quadriceps, glutes, hamstrings and calves: alternating lunges, bodyweight squats, hip raises, jump squats and wall sits;
• secondly, core-strengthening exercises targeting the abdominals, lower back, upper back and glutes, such as planks and side planks, anti-rotation exercises, controlled pelvic movements and bird dogs (extending the opposite arm and leg whilst on one knee);
• a third block comprising exercises for balance and proprioception, aimed at improving coordination, such as balancing on one leg, on unstable surfaces or with eyes closed.

The best way to carry out effective training sessions is to integrate these three types of exercise into interval training, using circuits that alternate between intense physical efforts and short recovery periods, gradually increasing the specificity. Be careful, however, to avoid excessive loads and exertion: it is best to avoid starting the ski season feeling fatigued; therefore, in the final stages, it is advisable to reduce the volume whilst maintaining the quality of the training.

Ideal summer and autumn sports for skiers

As well as pre-ski fitness training, in the months leading up to winter you can also make the most of periods of good weather and favourable temperatures to train outdoors with skiing in mind. There are many sports and activities that provide suitable physical preparation for skiers, helping to reduce the risk of injury and prevent excessive fatigue during your first runs.

The best sports for skiers are those that build cardiovascular endurance, leg strength, stability and balance, such as:

• trekking or trail running – that is, hiking on trails or running in the mountains – which work the quadriceps and calves on the ascents, whilst the descents simulate the slopes you’ll face on skis, engaging the muscles eccentrically just as you would when braking whilst skiing. It is also useful to use poles when walking in the mountains, to engage the upper body and get used to ski poles;
• cycling and mountain biking, which are cardio and leg-strength endurance sports that build a solid aerobic base without putting strain on the joints. MTB riders get used to constantly making quick reactions to absorb uneven terrain, improving their reflexes and knee stability;
• roller skating, the summer sport most similar to alpine skiing from a biomechanical point of view and widely practised, for example, by cross-country skiers, which allows you to replicate the lateral pushing motion, weight distribution and edge control;
• climbing, including bouldering, to train the abdominal and lower back muscles, thereby strengthening the back;
• swimming, the most comprehensive sport par excellence, which can be practised practically anywhere and is capable of improving lung capacity and stretching the back muscles.

Winter in Livigno: preparing yourself properly to make the most of your skiing

As with any physical activity, consistency matters more than occasional bursts of intensity: therefore, training in advance and regularly throughout the summer and autumn ensures you’ll be in peak condition and physically ready for the start of the ski season: just a couple of structured sessions a week, gradually increasing the intensity, are enough to get you ready for skiing in December.

So, when the day comes for the ski lifts to open in Livigno, you’ll be able to reap the rewards of the work you’ve put in over the previous months and tackle the slopes without any worries, aches or injuries – whether on the easier runs such as those in the Valandrea Ski Area, or on the more challenging high-altitude runs. We’re looking forward to seeing you – we can’t wait to get started!

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