Improve your skills!

With injury prevention training and proper load management you can reduce the risk of injury.

Cross country skiing

BEST WITHOUT INJURIES

Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.

THE YOUNG ATHLETE

For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.

BUILDING A SOLID BASE FOR BETTER PERFORMANCE

The physical demands of the sport determine which components you should be targeted in training to become a better cross-country skier. Endurance training is important, but also training to improve maximal strength, jumping ability and speed is needed as well. Having good range of motion in the ankle is important for balance and it is necessary to create a powerful forward propulsion in cross-country skiing. A stable and flexible hip can also help you drive forward. Maybe even past an opponent?

DID YOU KNOW...

...that Johannes Høstflot Klæbo, who became the youngest Olympic Champion in Cross Country skiing with 3 gold medals in the 2018 Winter Olympics, was 5 years earlier number 76th in the Norwegian Championship in Cross Country skiing in the age group for 16 year olds?

Exercises

Level 1 Level 2 Level 3

  • Level 1

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

  • Level 2

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

Level 1 Level 2 Level 3

Related Articles