Top 5 Exercises To Help Get You Fit For Skiing & Snowboarding

As winter approaches and you plan your mountain getaway to hit the slopes, it’s crucial to start preparing your body for the physical demands of skiing or snowboarding. These sports, regardless of your skill level, can lead to various injuries, some of which are preventable with proper preparation.

Preparing Your Body:

Focus on strengthening your buttocks, quadriceps, and hamstrings, as these muscles play a vital role in skiing and snowboarding. Incorporate both single-leg and double-leg exercises into your routine to build strength and stability. Balance training using wobble boards, discs, or even a pillow can further enhance your stability and coordination. Don’t neglect your core muscles. A strong core supports your lower body, improves endurance during long runs, and helps prevent injuries. Include cardiovascular exercises like cycling or running to build leg muscle endurance and improve overall fitness. Aim to start training your legs at least six weeks before your trip to the mountains.

And remember to warm up, stretch, and cool down. Preparing your muscles before hitting the slopes helps to prevent pains and strains and improve flexibility.

Top 5 Exercises:

Here are some effective exercises to prepare your body for skiing or snowboarding:

Bridging: Lie on your back with knees bent and feet hip-width apart. Lift your pelvis off the floor by pushing through your feet and squeezing your buttocks. Progress to single leg bridging.

Squats: Maintain proper technique with knees apart and weight through your heels. Use a theraband around the knees for added gluteal activation, or progress to crab walking, jump squats or lateral ski jumps for higher intensity.

Single Leg Squats: Perform in front of a mirror to ensure correct alignment. Use foam, a wobble disc, or a pillow to challenge balance.

Lunges/Walking Lunges: Focus on proper technique to avoid tipping your torso. Engage your core to maintain stability.

Planks/Mountain Climbers: Start with planks on elbows and knees, progressing to toes and hands for 30-60 second holds. Mountain climbers are excellent for core strength but require a solid plank foundation.

Seek Expert Advice:

If you have a pre-existing injury or want personalised advice on preparing your body for the slopes, consider consulting with a physiotherapist. They can provide tailored exercises and guidance to optimise your readiness for your snow holiday.

Conclusion:

Preparing your body for skiing or snowboarding involves strengthening your core and lower limbs, enhancing balance and stability, and ensuring proper technique and equipment. By incorporating these tips and exercises into your pre-trip routine, you’ll not only enjoy better performance on the slopes but also reduce the risk of injuries, allowing for a more enjoyable winter sports experience. For more individualised advice or to explore Clinical Pilates as a preparation method, reach out to our clinic and schedule a session with one of our experienced physiotherapists.

Written by Caitlin Collenette, Physiotherapist