Ski and snowboard season might seem far away, but getting ready to hit the slopes begins before the lifts open can help you perform your best and avoid injury, from first tracks to après-ski co*cktails. “Building up the endurance to be on the slopes for a full day can be similar to preparing for a road running race—you can train for it, decrease your risk for injury, and make it much more enjoyable,” says physical therapist and exercise physiologist Linda Scholl, ski fitness program coordinator at the University of Utah Orthopaedic Center.
In addition to building overall stamina, it's important to strengthen the muscles that get you down the mountain—including your legs and core. This will help make sure you get down the mountain safely, explains Scholl, and that you'll have more fun doing it.
“With a stronger body, you can maneuver yourself on the mountain more efficiently, shift your weight easier during turns, recover from off-balance situations, and have more endurance,” explains Scholl. These benefits translate to fewer falls, which is often when injuries happen (skiers are especially at risk for knee injuries, particularly ACL tears, while snowboarders more commonly deal with ankle and shoulder injuries, says Scholl).
The major muscle groups to focus on to avoid these injuries are your legs, glutes, and core, says Scholl. The muscles in your lower body stabilize and support your knees, so keeping these muscles strong reduces your chances for a knee injury. And a strong core is also crucial because it’s your “center of gravity.” It helps stabilize your body so you can tear up the mountain with confidence.
Of course, there are many factors you can’t control when you’re skiing or snowboarding (like weather conditions and the people around you), but getting in shape before you hit the slopes helps reduce the risks that come along with these sports (also, helmets, people). To help you do that, Scholl designed this lower-body strength and cardio routine—incorporate it into your weekly fitness routine, for a stronger, safer ski season.
Here's How To Do This Workout:
- Dumbbell Deadlifts — 20 seconds
- Bodyweight Squats — 20 seconds
- Skater Hops — 20 seconds
- Jumping Lunges — 20 seconds
- Plank — hold for 30 seconds
- Side Plank — hold for 30 seconds on each side
- Take a breather, then repeat 3x
Equipment Needed: A set of medium-weight dumbbells. Here's how to choose the right weight for you.
Learn the moves that'll get you slope-ready with these handy GIFs.
1. Dumbbell Deadlifts — 20 seconds
Whitney Thielman
