Ski season is right around the corner—or depending on where you are in Colorado, maybe it’s already here! Whether you’re heading up for opening weekend or gearing up for a full winter of fun, it’s worth taking a little time before you clip into your bindings to make sure your body is ready.
Skiing is one of those sports where you don’t realize how much it takes out of you… until your legs are on fire halfway down a run, or you’re crawling out of a powder crash wishing you’d done just a little more prep.
That’s why we created a simple two-level checklist to help you figure out:
- What kind of skier you are
- What kind of physical preparation will help you get the most out of the season
Which Kind of Skier Are You?
We’ve broken our approach into two simple categories:
✅ Level 1: “I Just Want to Have Fun”
This is for the folks who love being on the mountain but aren’t pushing for speed records or back-to-back-to-back powder days. You just want to enjoy yourself, feel good, and not get wrecked.
🔥 Level 2: “I Want to Crush It”
If you’re the kind of skier or snowboarder who’s out there multiple days a week, charging hard, or prepping for a serious ski trip—this one’s for you. These guidelines will help you build the strength, power, and stamina to go hard and recover fast.
Your Pre-Ski Season Prep Checklist
1. Mobility: Can You Move Well Enough to Stay Safe?
Even though ski boots lock your ankles in place, mobility still matters—especially in the hips and ankles.
Level 1:
- Ankle mobility: Pass the 5-inch wall test (can your knee touch the wall while your toes are 5 inches away?)
- Hip mobility: Step one leg cleanly over a knee-high bench or object
Level 2:
- Ankle mobility: Pass 6-inch wall test
- Hip Mobility Step one leg over mid thigh-height bench or object
2. Strength: Can You Handle the Load of the Slopes?
Strength gives you control, protects your joints, and helps you recover between runs.
Level 1:
- Hold a 2.5-minute wall sit
- Perform at least 8 kneeling push-ups to push yourself up after a fall
Level 2:
- Hold a 5-minute wall sit (a benchmark many ski racers use)
- Do 8 decline push-ups with good form for upper body strength
3. Power: Can You React to the Mountain?
Moguls, small jumps, and uneven terrain all require quick muscle recruitment.
Level 1:
- Perform 2 minutes of jump rope or pogos
- Land a low box jump with control for about 8 reps
Level 2:
- 4 minutes of jump rope or pogos without stopping
- 50 squat jumps without rest
4. Conditioning: Can You Last the Whole Day?
Some days the hardest part of skiing is just getting across the flats. Conditioning helps you recover between runs—and still have energy to après.
Level 1:
- 25 calories without stopping on the ski-erg
Level 2:
- 50 calories on the ski-erg without stopping
5. Balance & Joint Health: Can You Stay Upright and Resilient?
Falls happen, but good balance and strong stabilizers help you avoid them—and reduce your injury risk.
Level 1:
- 15 single leg calf raises on each side
- 1-minute single leg squat test (slow controlled tempo)
Level 2:
- 15+ calf raises per leg, under load if possible
- 2-minute single leg squat tempo test per side (a standard test used in ACL rehab)
Make the Most of It
Whether you’re hitting the hill a few weekends this winter or planning to rack up 50+ days, prepping your body makes skiing more fun. You’ll spend less time sore or recovering—and more time carving turns, chasing your kids, or soaking in the views.
We’ve included a simple graphic version of this checklist [add your graphic here or link] so you can keep track of your prep leading up to ski season. If you’re looking for help building your own personal ski-prep program, just shoot us a message or stop by the gym—we’d love to help.
Thank you for reading!
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Ian Smith
Owner, Lead Trainer
Mountain Speed Strength & Fitness
Evergreen, CO