If you’re planning to hit the ski slopes this winter, now’s the time to get ready! Getting your gear and your body tuned up is an important step to make sure you’re ready to tackle the first day of skiing. A preseason mobility and strengthening routine can help you stay on the slopes longer, reduce injuries, and have more fun.  

Skiing places high demand on your leg muscles, core stabilizers, and cardiovascular system. This 30-minute plan will prime your body for the movements skiing requires. As a general rule, if something feels unusual or painful, modify or skip that exercise. 

Warmup: Start your session with 5 minutes of cardiovascular exercise to get the body warmed and heart rate increased. This can be jogging, rowing, skipping rope, or your preferred method of movement.  

Sport specific movement: After the general warmup, you’ll turn your focus to skiing specific movements to warm up before grabbing weights. Spend another 5 minutes here, focusing on high quality movements 

20 seconds each exercise, repeat 3x  

  • Walking Lunge Forwards
  • Skater Hops
  • Walking Lunge Backwards
  • Medicine Ball Throws or Russian Twists

~Rest 20 seconds and repeat

Working Sets: if adding weights, choose a weight that allows you to complete 3 sets of 8 good quality reps. If using body weight, aim to complete 3 sets of 12-15 reps

  • Front Squat
  • Single Leg Deadlifts
  • Lateral Lunges

Warm down: Just like a warmup, a warm down (cool down) is recommended when performing physical activity. For this warm down, the focus will be on the core and hip stabilizing muscles and mobility. 

  • Side steps/monster walks for 2 sets of 12-15 reps going each direction
  • Plank holds 2-3 sets of 30-60 seconds 
  • 5 minutes of mobility, focusing on the hips, knees, and ankles 

Looking for more advice and exercises to get ready for this season? Or struggling with a past ski injury? We would love to help you out! Contact us at one of our locations to set up an appointment with our providers: https://appletherapy.com/