Exercises to Prepare for Skiing and Snowboarding

Ski season is here, which means it’s time to carve through fresh powder, enjoy the breathtaking views, and make memories with those après-ski firepit moments. However, as every winter sports enthusiast knows, skiing and snowboarding aren’t just about fun and games—they’re also physically demanding.

For beginners especially, ski trips can quickly turn from thrilling to exhausting (and sometimes painful) without the right preparation. That’s why it’s so important to train your body in advance. Strengthening key muscles, improving balance, and building endurance will ensure you get the most out of your time on the mountain while minimizing discomfort and risk of injury.

Why prepping for ski season is important

If you’re not a seasoned winter sports enthusiast, your body might not be used to the unique movements and exertions of skiing or snowboarding. Prepping properly ensures you can keep up with the physical demands while protecting yourself from run-ending injuries.

Preventing injuries

Skiing and snowboarding utilize muscles you probably don’t use in daily activities, making it easy to strain unprepared muscles or joints. A solid ski workout helps reduce the risk of common injuries such as knee injuries or lower back strains by improving muscle strength and stability throughout your legs, core, and whole body.

Improving performance and enjoyment

Stronger, preconditioned muscles allow you to control your movements better, whether you’re gliding down a groomed slope or navigating moguls. This translates to more confidence, smoother glides, and an overall better experience on the mountain.

Reducing recovery time

When your muscles are strong and your whole body is used to more intense exertion, you’ll be able to recover faster during and after your active days on the slopes. This means less soreness in the evenings and more energy to enjoy the next day’s adventures.

Building sustainable energy levels

Training for endurance ensures you won’t crash out before evening activities. A mix of cardio and strength-building exercises can keep your energy steady throughout the day, letting you savor the rush of each run rather than focusing on how much your legs are burning.

Ski exercise examples and ideas

Fortunately, you don’t need fancy workout equipment or a gym membership to prepare for ski season. There’s a lot of foundational strength training you can do yourself at home to get ready for an upcoming trip.

• Wall sits: Wall sits are perfect for strengthening your quads, glutes, and hamstrings with the constant use they’ll be getting while skiing or snowboarding. Aim for reps of at least 30 seconds to start building the endurance you’ll need for being on your feet all day.
• Squats: Your legs will be doing a lot of work absorbing shock, controlling your speed, and maneuvering the trail, so the stronger they are, the more stable and enjoyable your runs will be.
• Calf raises: Especially for snowboarders, your ankle movements help control direction and speed, meaning your calves need to be strong to make those movements against the forces of speeding downhill.
• Push-ups/planks: Strengthening your upper body is still key despite how active your legs will be while skiing. Skiers will be using poles and anyone going downhill will need their core and arms for balance.

Keep in mind that the best preparation advice won’t be found online, but rather through a conversation with an expert ski trainer and physical therapist. At Therapydia, our PTs specialize in all kinds of sports and hobbies, including skiing and snowboarding, to help you get the performance advice and injury prevention tips you need to have the best time of your life on the slopes.

Personalized preventative ski exercises from Therapydia

Whether you’re looking forward to your first time on a ski trip or are re-discovering the joys of years gone by, the right preparation can make all the difference between a great time and a painful time. So while basic exercises like wall sits, squats, and push-ups are excellent, they’re not a one-size-fits-all solution. Your fitness level, skiing experience, and personal goals may require a more tailored approach.

The physical therapists and athletic trainers at Therapydia are well-experienced in the demands of ski season, no matter what your sport of choice is. We’ll help you find the right injury prevention plan, strength conditioning exercises, and if needed, injury rehab program to help you enjoy this wonderful time of year. Start a conversation about how we might be able to help by calling one of our nearby clinics or by scheduling an appointment online today.