Getting ready to hit the slopes this ski season? Use this checklist to make sure your body, equipment, and endurance are all set, so you can enjoy every moment on the mountain and avoid injury.
1. Address Nagging Injuries (Before your deductable resets)
Nagging injuries are a surefire way to get separated from the slopes before you even get started. Whether it’s an issue with your upper body, lower body, or core, these small injuries can affect your skiing, especially in the event of a fall. To avoid setbacks, start addressing these injuries now. Seek out an expert or physical therapist to guide your recovery and aim to get back to at least 90% before ski season begins. Following a rehab protocol closely now can make the difference between a safe, fun season and one cut short by injury.
2. Get a Tune-Up
Prepping your gear is as essential as prepping your body. Evaluate what you need from your equipment:
- Are your skis, snowboard, boots, or bindings in good shape?
- Do you need to adjust or reset bindings?
- Do you need to upgrade any gear?
Ensure your outerwear, including jackets and pants, will keep you warm and dry. Proper gear that suits the conditions is key to a successful day on the slopes.
3. Build Upper Body Strength
Yes, upper body strength is important for skiers! It helps you push yourself up after a fall and protects against injury. Focus on balanced training with pulling and pushing movements to build a stable upper body:
- Pulling: Rows, pull-ups
- Pushing: Bench presses, push-ups
Balancing these movements will ensure a strong upper body, which can be crucial for skiing endurance and stability.
4. Strengthen Your Trunk (Core)
While you may not feel sore abs after a ski day, a strong core is vital for maintaining balance and preventing injury, especially ACL tears. Include exercises that stabilize and strengthen your core:
- Anti-rotation and stability: Planks and side planks
- Rotational strength: Band rotations
- Glute activation: Hip bridges or single-leg hip bridges
Readiness Test: 90 Second Side plank for each side. 2.5 minute Front Plank
These exercises will strengthen your trunk and glutes, improving your balance and control on the slopes.
5. Focus on Lower Body Strength
The lower body is where you’ll get the most power for skiing. Building strength here will help you control your movements, absorb shocks, and maintain stability. Here are the key exercises:
- Compound movements: Squats, lunges
- Targeted strength: Romanian deadlifts, hamstring curls
- Lateral strength: Lateral lunges
Readiness Test: 25-30 Lunges in 1 minute
For advanced skiers or athletes, adding plyometrics like box jumps, jump rope, and side-to-side hops will improve your quickness and explosiveness. For most plyometric exercises, aim for 10 or more reps, but include some low-rep, high-intensity sets (5 reps or fewer) to develop power.
6. Conditioning for Endurance
Strength alone won’t get you through a long day on the slopes—you’ll also need stamina. Conditioning builds your lactic threshold, allowing you to ski harder and longer without fatigue. Incorporate both high-intensity and longer-duration training into your routine:
- High-Intensity Training: Sled pushes, sled pulls, uphill sprints, bike sprints. These exercises train your body to manage the lactic acid build-up that occurs with high-intensity skiing.
- Longer-Duration Conditioning: Longer runs, bike rides (adjusting the seat angle to mimic skiing posture), and rowing sessions. Aim for 30 to 60 minutes to build endurance and improve cardiovascular health.
Readiness Test: 4 minute Wall-Sit
This combination of high and low-intensity conditioning will train your muscles and heart to handle the demands of skiing, ensuring you can enjoy your time on the slopes without burning out halfway through the day.
Conclusion
This checklist covers most things you’ll need to prep for the ski season—from rehabbing old injuries to conditioning and building strength. By addressing each area, you’ll improve your performance, reduce your risk of injury, and maximize your time on the mountain. With your body and gear ready, all that’s left is to enjoy the powder and make the most of the season!
Thank you for reading!
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Ian Smith
Owner, Lead Trainer Mountain Speed Strength & Fitness
Evergreen, CO
