Power, technique, mental strength: how do you train to become a luge champion ahead of 2026 Winter Olympics?
Updated 12/01/2026 at 15:51 GMT
The 2026 Winter Olympics in Milano Cortina will see the best athletes in the world competing for medals. Luge is one of the events on the schedule for the Games and there are a number of skills that elite lugers require. From explosive power to rapid acceleration and mental strength, we run through what it takes to be one of the best in the world at the luge.
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Becoming an elite luger demands serious discipline and sacrifice.
It takes a tailored training programme and a sharp focus on three pillars: physical conditioning, technical skill and mental resilience.
Here’s a breakdown of the essentials for anyone aiming to reach the top of this fast and unforgiving sport.
Power up
To rise to champion level, a luger must blend power, endurance, technique and mental toughness, all of which can be trained.
Explosive power is especially vital for a strong start, which is one of the most decisive moments in any luge competition. By explosive power, we mean the ability to turn key parts of the body into pure force and speed at exactly the right moment.
Mastering this begins with strengthening the muscles, particularly around the neck and torso. Building up these areas helps the pilot hold the correct position on the sled and make ultra-precise movements, crucial for maintaining speed throughout the run.
Being one with your luge is key
Next comes developing power and rapid acceleration.
To build this, lugers use a series of jumping and bounding exercises called plyometric training to launch and build speed. The legs do most of the work here, especially during sprint sessions – another core part of training. These drills are essential for generating the power required for a lightning-fast start.
The technical side is equally important. This is what determines a luger’s ‘feel’ and their ability to control the sled. The aim is simple: the pilot must become one with their luge, understanding every detail, including its weaknesses. This means mastering weight distribution, knowing exactly how to shift pressure throughout the track, and refining every movement to suit the sled’s behaviour.
Mental attitude is key to winning
Finally, there’s a crucial element that can’t be seen from the outside but makes all the difference before and during a race: mental strength and focus.
Staying calm, sharp, and fully present is vital for performing under pressure, reacting quickly, and making smart decisions at high speed. Keeping your cool isn’t easy when a split-second mistake can cost you the entire run.
It’s no secret that being able to concentrate through every second of a descent and avoid tiny errors is fundamental to achieving a fast time. Top athletes manage to deliver even under extreme pressure, whether at the Olympics or World Championships, and that takes immense mental discipline.
If you’re dreaming of becoming a luge champion, you now know where to begin.
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