Static training with rubber bands

The ski season is fast approaching and at Stöten in Sälen, we're obviously excited about the upcoming season. If you can't wait to lace up your ski gear and want to get an extra head start on the cross-country trail, you can start getting in shape now. Let us tell you more about how you can do stroke training with rubber bands!

For those who haven't kept up with their training and instead enjoyed a long summer of holidays and lazy days in the sun, it can be tough to get back out on the slopes. Luckily, there are plenty of exercises you can do at home to get back in shape, including stretching with a rubber band:

• If you don't already own a suitable rubber band, the first step is to get one. Common names for these are fitness bands, resistance bands, gym bands, rehab bands and exercise ropes to name but a few. Find the one that works best for you.
• Once you have found a band that suits you, it is time to find somewhere to attach the band. To be able to do the stacking exercise, you need to attach the band at a relatively high height. A good tip is to attach the rubber band to the top of a door. In other words, clamp it to the door.
• Grasp the strap and then assume the same position as when you are pole vaulting on the ski slope. Stand with your feet relatively close together and back up so that the rubber band is stretched and you feel some resistance. Then visualise yourself on the ski slope, holding poles in your hands and poling. Just like normal.
• If you want to take the exercise to the next level, try placing a towel or similar under one foot, which aims to remove the friction. Then, as you stretch, you can easily and smoothly move your foot backwards and then forwards. Then do the same on the opposite foot.

There you have it - a simple description of how you can carry out stroke training with rubber bands. We hope to see you in cross-country ski track with us at Stöten in Sälen, a warm welcome!