Access
Everything
Carefully

A-E-C, the formula for a safe start to fun on the slopes.
3 x 3 exercises to prepare you optimally.

A

ctivate!

3 important warm-up exercises for skiers before hitting the slopes to warm up muscles and avoid injuries:
1
2
3

1. hip circles

Aim:
Mobilizes the hip joints, activates the muscles and prepares the body for the demands of skiing or snowboarding.

Execution:

  • Position your right leg to the front right
  • Start making small, controlled circles from the hips.
  • Make 5 to 10 counter-clockwise circles and then change direction.
  • Repeat the exercise with the left hip after.

Repetitions:
5 times per side and direction

2. leg circles

Aim:
Improves cornering and prepares the legs for controlled movements.

Execution:

  • Lift your right leg. Lean on your poles
  • Begin to circle the right leg with fluid movements.
  • Circle the right leg counterclockwise 5-10 times and then change direction.
  • Repeat the exercise with the left leg.

Repetitions:
5 times per side and direction

3. lift skis

Aim:
Strengthens the leg muscles, improves balance and prepares the legs for controlled movements when skiing.


Execution:

  • Starting position: Stand upright and lean on your ski poles.
  • First lift your left leg and ski, then your right leg. Each side 10 times.
  • Raise your thigh so that it is parallel to the ground.

Repetitions:
10 times per side


E

ase in

3 important observations during retraction to avoid unnecessary injuries caused by deliberate starting:
1
2
3

1. check conditions

Aim:
To assess visibility and slope conditions in order to ride safely and with foresight.

Execution:

  • Look at the light conditions - diffuse light conditions can hide unevenness.
  • Watch out for icy patches or fresh snow, which can make the slope unpredictable.
  • Test how grippy the snow is on your first turn.

Note:
Visibility, snow and edges ok?

2. test balance

Aim:
To create a stable and balanced riding position that allows control.

Execution:

  • Stand on a slope incline and press your knees and edges into the slope a few times.
  • Are your turns working as usual?
  • Test your balance: Lift the mountain ski briefly on the diagonal run (left and right).

Remember:
A conscious skiing style provides safety!

3. test riding technique

Aim:
To gain control over speed and riding technique.


Execution:

  • Check whether the edges of your skis grip well.
  • Does your speed match the slope inclination and the snow conditions?
  • Can you increase and reduce your speed through controlled turns?

Remember:
Adjust your speed, control your turns, avoid losing control.

C

heck 100m

3 important checks after the first 100 m to continue riding in a controlled and safe manner.
1
2
3

1. body check

Goal:
A short break after 100 meters... to adjust:


Check:

  • Do the first turns feel good?
  • Are your legs relaxed or do you already feel exhausted?

Remember:
The first break is the smartest break

2. check material

Goal:
Well-fitting equipment is important and can prevent irritation while riding.

Check:

  • Are the bindings securely closed and do they fit properly?
  • Are your ski goggles clean so that you have a clear view?
  • Do your helmet and clothing fit comfortably and correctly without constricting?

Remember:
Everything fits, well protected.

3. check surroundings

Goal:
To have an overview of the surroundings and know where to go.

Check:

  • Observe other skiers and their speed and keep your distance
  • Pay attention to signs, barriers or open/closed slopes

Remember:
Reach your destination safely with distance and foresight.

WinterSafe is a joint initiative of healthcare providers, local partners and the province of Tyrol.

Priv.-Doz. Dr. Martin Eichinger

“Data-supported research brings more safety to skiing vacations.”

Skiing has never been safer than it is today – thanks to cutting-edge technology, continuously improving safety standards, and despite a growing number of skiers. Nevertheless, research continues. WinterSafe is setting new standards for safety in winter sports. Our mission is to translate current research findings into practical measures to make skiing in the world's most beautiful regions even safer.

Prim. Dr. Alexander Brunner

“WinterSafe is a win-win-win initiative: for holidaymakers, hospitals and mountain railroads.”

Over the years, employees from various hospitals have observed correlations between types of injury and factors such as weather, snow quality, temperature and density of people. A retrospective analysis of Tyrolean piste rescue data from the last five years confirmed correlations between outdoor temperature, visibility, time of day and types of injury.

WinterSafe

The first day.
11 o'clock in the morning.
Fine weather.

Recent studies have shown, among other things: Most skiing accidents happen on the first day of vacation, on unfamiliar slopes, around 11 a.m. and in good weather.

43.000
deployments.
Thousands of
accidents.

In the last 5 years alone, the Tyrolean piste rescue service has recorded over 43,000 missions and many thousands of accident victims have been treated in local hospitals, some of them with very serious injuries. Between 17 and 20 winter sports enthusiasts in Tyrol suffer paraplegia every winter as a result of winter sports accidents! The aim of Winter Safe is to continuously develop preventative measures in order to make winter sports in Tyrol even safer in the future.

Sebastian Schwaiger, M.A., MD Bergbahnen Fieberbrunn

“We are the first to make skiing even safer.”

Modern mountain lifts, high-quality ski equipment, perfectly groomed slopes and intelligent guidance systems ensure a winter sports experience at the highest level in the well-known ski regions. Thanks to precise data analysis and continuous safety improvements, nothing is left to chance. Current studies are now deepening this knowledge and show, among other things, that Most skiing accidents happen on the first day of vacation, on unfamiliar slopes and in good weather. This is precisely where WinterSafe, a joint initiative of healthcare providers, local partners and the province of Tyrol, comes in. The aim is to translate new findings into concrete measures and further increase safety in order to make skiing vacations even more relaxing and unforgettable.

Elisabeth Grander , MD Hotel Zur Schönen Aussicht, St. Johann in Tirol

“Only a safe vacation is a happy vacation!”

“It is important to us that our guests can enjoy an unforgettable and, above all, safe winter vacation. After all, carefree days in the mountains start with an accident-free stay. That's why we are happy to take part in the WinterSafe prevention campaign - the health and well-being of our guests is our top priority. Or to put it simply: a safe vacation is a happy vacation!”