• Karen Hayter DPT

Preparing for Ski and Snowboard Season

Ski season is just around the corner! It’s important to prepare your body to take on the increased load and activity the body feels during 4-6 hours of skiing. One way to prepare is to start incorporating strengthening exercises into your normal routine. Improving your muscle strength, endurance, and stability can help prevent injury and maximize your performance once you’re on the snow again. Whether it’s alpine skiing, cross-country skiing, snowboarding, or snowshoeing, leg and core strength are important to help keep you going and prevent fatigue on a long day.


We’ve provided a series of strengthening exercises to help you prepare your body for the first day back on the mountain. This is not intended to be a “be all, end all” program, but rather provide an inclusive exercise routine targeting large muscle groups that focus on stability and muscle strengthening. Completing the exercises 3 to 4 times a week can assist in preparing your body to hit the slopes. All of the exercises can easily be done at home with or without weights. Please watch the videos below for more information!


1. Double Leg Squat

When skiing or snowboarding the rider constantly maintains a modified squat position. This exercise is an effective exercise to improve control and endurance.


Perform 2-4 sets of 10-15 repetitions. Add weight as needed.



2. Single Leg Squat

Focusing on one limb at a time helps build single-leg strength which can help with overall balance, stability, and coordination. These are all importance for skiing and snowboarding alike.


Perform 2-4 sets of 10-15 repetitions. Add weight as needed.




3. Reverse Lunges

Lunges help strengthen the legs, hips, and core muscles which can all help provide a stable base for long days on the mountain.


Perform 2-4 sets of 10-15 repetitions. Add weight as needed.




4. Single Leg Squat Clocks

Staying balanced over your skis or snowboard is important to good riding. This balance exercise works on hip strength, ankle stability, and coordination. The idea is to be maintain your stability with your body weight moving in different directions.


Perform 2-4 sets of 5 repetitions on each leg




5. Plank Series (Front plank and side plank)

Core strength is important to help maintain good trunk stability and control during skiing and snowboarding.


Hold 10 seconds, 10 time, progressing to 30-60 second holds, 3 times.



We hope that these videos are both helpful and prevent injuries. Have a great ski and snowboard season!



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