“As the days grow shorter, school starts & the temperatures finally cool off, skiers eagerly anticipate the arrival of ski season. I’m decidedly one of those people who can’t wait for ski season! Whether you’re a skier or a boarder, the thrill of gliding down a perfect snowy slope seems tantalizingly close. However, before hitting the groomers or epic off-piste, it’s essential that you spend some time preparing for ski season. A little prep goes a long way towards ensuring that your body is well-prepared for the demands of skiing.
Unfortunately, preparing for skiing & boarding needs to start well before the first flakes start flying. If you’re like me, you’ve spent the last couple seasons performing a lot of cardiovascular training. A spring & summer full of swimming, cycling & running is great at maintaining fitness, but won’t prepare you for the physical needs of a full day of skiing. Our muscles have endurance but lack the ability to adapt to the eccentric loads required in skiing.
Eccentric muscle contractions occur with lowering activities (such as the first part of Squats or the second half of a Biceps Curl). Sliding downhill & absorbing all those bumps demands high eccentric loads on our bodies, which is why the day (or week!) after the first ski day can be so painful.
So how can we get prepared for skiing?
- It is essential to maintain or start your Cardiovascular Training. Now is not the time to lose the fitness you gained over the summer!
- Start an Eccentric Exercise Program in early October to guarantee a good 6-8 wks of preparation. This will give your muscles & joints time to be ready for the rigors of corduroy turns or an amazing powder day.
Strength Exercises
The following exercises will give you a good start on your skiing fitness journey. How amazing would it be to wake up after that first day of the season & not be sore and/or injured?
Squat Jumps: These are excellent for building leg strength & explosive power & crucial for maintaining control & stability while skiing.
- Stand with your feet hip-width apart
- Slowly lower your body into a squat position, keeping your knees behind your toes
- Explosively jump up as high as you can
- Land softly & immediately go into another squat
- Repeat for 15-20 reps
Position 1 Position 2 Position 3 Position 4
Lunges: these target your quads, hamstrings and glutes, helping to improve your balance and stability on the slopes.
- Stand with your feet together
- Step one foot forward & lower your body into a lunge position
- Your front knee should be at a 90-degree angle, & your back knee should hover just above the ground
- Push off the front foot & return to the starting position
- Complete 15-20 reps on each leg
Planks: these are essential for strengthening your core, which plays a significant role in maintaining proper posture & balance while skiing.
- Lie face down with your elbows directly beneath your shoulders
- Engage your core & lift your body off the ground, forming a straight line from head to heels
- Hold this position for 30-60 seconds, 2-4 reps
Side Leg Raises: these target your hip abductors, which are vital for stability & preventing knee injuries during skiing.
- Lie on your side with your legs straight
- Lift your top leg while keeping it straight, but don’t let your pelvis tip upward or forward
- Lower your leg back down without letting it touch your bottom leg
- Perform 15-20 reps on each side, 2-4 reps
Flexibility & Mobility
In addition to these exercises, it’s essential to include flexibility & mobility work in your pre-ski season routine. Stretching exercises, such as hip flexor stretches & hamstring stretches, can help improve your range of motion & prevent muscle strains. Yoga or Pilates sessions can help increase your core stability & flexibility as well.
As always, if you’re struggling with an injury or if you need more help preparing for your ski season, a qualified physical therapist can evaluate your muscular strength, fitness & preparedness & build a custom program that fits your individual needs.
By incorporating these exercises into your pre-ski season routine, you’ll be better equipped to tackle the slopes with confidence, reduce the risk of injury & make the most of your time on the mountain. So, get started soon & prepare yourself for a fantastic ski season!”
For more info about Brian and/or physical therapy options which might benefit you, please email or call him at 208.888.7765.
Here’s a list of Brian’s past articles: