Best Exercises for Skiers: How to Prepare for the Season
I get it, ski season is short in most parts of the country so you want to optimize every moment of it. When you spend time preparing your body for it, the season can feel way more fun and last longer. Longer days on the mountain, multi-day trips with no fatigue, and reducing your risk of an injury. Why wouldn’t you want to try and optimize that time??
Skiing demands strength, control, and endurance, especially on perfect snow days and those best days are built long before you find yourself on the mountain. Ridgeline Performance focuses on building durable, powerful, and resilient skiers ready for any terrain challenges and long weekends. Below are the most effective exercises to build strength, stability, and endurance for ski season. Follow the links to see step-by-step coaching instructions for appropriate form.
Strength Exercises
Front Squat - offers core stability challenge and a more quad-focused version of a squat for carving and absorbing impact
Dumbbell Deadlift or Barbell Deadlift - hamstring and glute strengthening (back of legs/hips) to maintain a stable ski position, protecting your back
Lateral Squat - side-to-side strength to carry over to smooth transitions between edges in turns
Anti-Rotation Core Work - better torso control and bonus spinal protection through strength; there are many variations of this
Power - Turning Strength into Speed
Weighted Vertical Jumps - lower body power and control..after all, skis aren’t weightless
Lateral Bounds - more beneficial edge-to-edge work with reactive strength practice for quick changes
Depth Jumps - force absorption and deceleration for joint health and preparation for firmer days
Mobility - Stay Loose, Stay Locked In
Deep Lunge With Rotation - hip mobility combined with trunk rotation…skiing in a nutshell
Sidelying Thoracic Rotation - upper back mobility to assist in pole planting
Sample Ski Prep Week
2-3 days of full-body mobility, power, and strength with focus on making true tissue changes without all the debilitating soreness
45-60 minute sessions to fit into your busy, active lifestyle
Common Training Mistakes
Ignoring mobility and core work - I promise, you’ll want these to stay healthy throughout a full ski season
Random exercises with no intention or gradual progression, hindering gains you could be making
Skipping strength and power altogether to just do cardio because eccentric control is essential for skiing health and performance
Build a Strong Season Now
Skiing is more fun when your legs and lungs can keep up with your adventures. If you want to get the most out of those perfect condition days, you’re best off starting now.
Ready to get ski-strong? Start Ridgeline Performance today. A program built by an outdoor athlete, physical therapist and strength coach FOR outdoor athletes who want to feel better on the trails, day after day, year after year. It’s never too late to start. The Performance app programming offers both in-season and out of season options to fit your needs and desires.
