Use the exercises described here to prepare for your coming ski holiday. Each session consists of three elements:

• warm-up
• exercise circuits
• stretch

Each session should take under an hour. Aim to train at least twice a week during the two months prior to your ski holiday, building the frequency during the last month.

If you have an existing injury about which you are worried, it is always better to protect it than to re-injure it. If in doubt about an old injury or a medical condition, consult your doctor or physiotherapist.

Never start training without a 15 minute warm-up. Jog gently on the spot for five minutes to get your circulation going. This will increase the blood flow to your muscles, warming and relaxing them.

Then stretch the major muscle groups to prepare them for more vigorous use. The following exercises are static stretches, so there should be no bouncing, no getting out of breath, no straining. Hold each position for 10 seconds, and make sure you feel the stretch in the correct muscles. Pay particular attention to your back and knees, since these are vulnerable to injury.

WARM-UP EXERCISES 1-4

1. Calves (gastrocnemius)
Lean against a wall and push. Keep your feet pointing forwards, with your heels on the floor, and back leg straight.

2. Calves (soleus)
Repeat the above exercise with your back knee bent.

3. Front of thighs (quadriceps)
Stand on one leg with the supporting leg slightly bent. Keep your knees together, hold onto the wall for support, and pull the other foot up to your buttocks.

4. Adductors (inside of thighs)
Stand with your legs apart, and push your hips to the left and right.

WARM-UP EXERCISES 5-8

5. Hamstring
Stand with one foot advanced, and the back leg slightly bent. Keep your feet flat on the floor. Bring your weight forwards and rest your hands on your front knee for support.

6. Deltoids
Pull your arm across your body with the other hand on your elbow.

7. Triceps
Drop one arm behind your head, hold above the elbow joint with the other hand and pull.

8. Deltoids, biceps
Sit on the floor with your legs straight out, lean back on your arms and walk your bottom forwards, cheek by cheek.

WARM-UP EXERCISES 9-12

9. Shoulders
Clasp your hands behind you, push out and upwards.

10. Back
Sit on the floor, lock your hands under your knees and pull upwards. Try to curl your back.

11. Neck
Rotate forwards and to both sides (but not backwards)

12. Wrists and hands
Flex your hand and fingers with the other hand.