THE ABCs of SKIING

Dear lover of winter sports - the mountains are calling, you are surrounded by a beautiful winter aura, but… before you begin your winter ski season and start enjoying the ride, it’s worth remembering a few key principles in order to prevail on the slopes, such as ensuring that you are in good physical condition as well as having professional equipment and clothing.

Narty ABC

  • You should also be familiar with the SLOPES in the Zakopane area so you can choose one that’s appropriate for your skiing abilities. With this attitude in mind, you will enjoy your time on the slopes that you’ve chosen:)
  • With regards to your safety and reaching the highest level of skiing, we have included THE SKIER’S DECALOGUE as well as a SKIER’S WARM-UP, and SKI-TIPS.

You can never have too much of such important information, especially when it comes to your safety, pleasure and 100% satisfaction with skiing.

See you on the slopes! Safe skiing!

THE ABCs of SKIING/ DECALOGUE

ABC narciarza

The Skier's Decalogue approved in Beirut in 1967 by the International Ski Federation is the most complete and organic set of rules on how we should behave on the skiing slopes.

10 Skier Commandments (remember each item!):

1. Respect for others
Every skier should behave so that he is not putting in danger other persons or things
2. Perfect control of the speed and of one's behavior
Every skier has to keep a speed and a behavior adequate to his own skills and to the general conditions of the slopes, of the clear view and traffic intensity
3. Choosing the right direction
The upstream skier has the possibility to chose the trail and has to keep a direction in order to avoid collision risks with the downstream skier
4. Overtaking
A skier can overtake another (with sufficient space and visibility) either in upstream or in downstream, either on the right or on the left, but always at a distance that helps avoiding getting in the way of the overtaken skier
5. Introduction and crossing
The skier that introduces himself in a slope or one that restarts after a break, has to make sure to do this without danger for himself or the others; in the crossings the skier has to give way to the skiers coming from his right or according to other existing indications 		6. The stop
The skier should avoid stopping, except when really needed, in the obligated or limited visibility passages
7. Moving uphill
In case of urgent need of moving uphill or downhill by foot, the skiers has to stick to the borders of the slope
8. Respect of the signaling
All skiers have to respect foreseen signs for the skiing slopes and particularly the obligatory use of helmet for children under 14
9. Rescue
Everybody should be ready to rescue in case of accident
10. Identification
Anybody involved in an accident or is a witness has to identify himself by giving own particulars



And remember – “You ski mainly with your head!”

THE ABCs of SKIING/ SKI - TIPS

ABC Narciarza

CONDITONING
It’s worth remembering (and not only before the winter season, but throughout the year) that our bodies must be in good physical shape, so we will be 100% prepared for a downhill run on the slopes. Of course, not everyone has the time and self-motivation to train daily or even often. So we must REMEMBER to do a short, but mandatory WARM-UP before each outing on skis. It will protect us from possible injuries or mitigate the risk of falls (hopefully there will be few of these). We encourage all lovers of winter sports to do skiing gymnastics!

EQUIPMENT
It has to be professionally fitted to the skills and individual needs of each skier*

BOOTS
Should be comfortable, fitted for thicker ski socks, and you should not feel any discomfort or tightness, but as much freedom to move as possible

POLES
The right pole will, when touching the snow, form a right angle with your shoulder and upper arm

SKIS
Should be properly waxed, sharpened, and with fasteners that fit your skill level, weight, and height

DRESS
When heading out to the slopes, always remember to wear long underwear – the best kind is antiperspirant – a waterproof and windproof jacket, clothing that lets you “breathe”, waterproof and warm gloves, a beanie hat and glasses (goggles).

* *At GO!Ski rental service our specialists will help you choose the appropriate equipment and will professionally prepare it for you, so that you feel safe and comfortable.**

Children and teenagers under 15 years of age – a HELMET is mandatory! It is also worth bringing something to eat and drink.

And the most important rule – an integral part of any skier – SMILE!:)

THE ABCs of SKIING / WARM-UP

ABC narciarza

REMEMBER - every ski session should begin with a proper ski warm-up, which will prepare your body for physical exertion. Before you step foot on a ski slope, do not forget to spend a few minutes warming up; doing so will allow you to reduce the risk of incurring an injury when skiing or mitigate the risk of falls (which will hopefully be few!).

WARM-UP:

  • a proper warm-up should last between 10-15 minutes
  • you should warm up the muscles of your shoulders, back, legs and knees
  • finish the warm-up with stretching exercises

SAMPLE EXERCISES (a few repetitions each):

  • circulation of the head
  • arm circles - forward, reverse, and back and forth - one hand in front and one in rear
  • hip circles, keeping your hands on your hips
  • with your legs spread, touch your toes
  • bend slightly, circulate your knees back and forth
  • running in place
  • jumping jacks
  • leg swings forward and backwards
  • 10 sit-ups performed dynamically

STRETCHES

  • Stand with your feet apart and bend towards your left foot (hold for a few seconds), then the same to the right and to the centre
  • With feet wide apart, do a deep squat – hold for 3 seconds
  • Grab your foot with one hand and lift it towards your back – hold for 3 seconds
  • Loose jog in place

We encourage all lovers of winter sports to perform ski warm-ups!

See you on the slopes!

 

 

INSURANCE - worth remembering!


With concern for your safety, we encourage you to purchase accident or travel insurance before coming to Zakopane (this is a voluntary insurance policy covering all of the consequences associated with an accident that could happen during your holiday, such as an emergency or sudden illness).

It is also worth purchasing liability insurance (third party liability insurance, in case of damage caused by the insured).