Who’s ready to hit the slopes after those 2026 Olympics?! I am always so enthralled by the superhuman abilities the athletes put forth. Now we get to head into spring break and travels with top notch inspiration. Skiing and snowboarding are such amazing, fun, exhilarating… and physically taxing activities we put our bodies through, amateurs or Olympians alike. However, unlike those who make these winter sports their livelihood, most of us that enjoy them do them once a year if not less. Our bodies aren’t necessarily accustomed to the load, shifting, and speed we’re embarking on for a quick week in the mountains.
So, let’s get as prepared as we can, why don’t we?!
Both skiing and snowboarding are heavy on the legs and core as well as your lungs. Endurance meets stability with lugging around equipment, trudging up the mountain in clunky boots, navigating sharp turns and downhill surprises, landing off a ski-lift or mogul, and breaking in controlled manners. We want your glutes, quads, hamstrings, and core to be firing on all cylinders at any given moment. If you haven’t been regularly strength-training or working out before your trip, it’s never too late to start moving your body in intentional and functional ways to best prepare. The same exercises, stretches, and tips can be utilized while on the trip too for adequate warm-ups and recovery.
Below we’ll go over a few functional movements that can help assist your body in preparation-all able to do in the comfort of your own living room! Can do these the week or two leading up to the trip as well as mornings while on the trip.
*A FEW STRENGTHENING EXERCISES. IMPORTANT FOR CONTROLLED MOVEMENTS AS WELL AS POWER
- Banded side-stepping. 10-12 steps each direction, then repeat other direction. 2x through. Every day.
- Goblet squat. Hold any amount of weight at chest. Feet wide and sit straight down. 3 sets of 10. Every day.
- Wall sit. Knees and hips at 90 degrees, low back against the wall. Hold for 30-45 seconds, 3 times. 3x per week or trip.
*A FEW CORE & BALANCE EXERCISES. IMPORTANT FOR QUICK MOVEMENTS, STEADINESS, AND STABILITY
- Skaters. Hop off one leg to the side to land onto the other leg. Soft knees. Repeat 30 repetitions for 3 sets. Every day.
- Single Leg Bent Over Balance. Soft knee of balance leg, kick other leg back and up and hold 30 seconds. 3 sets each leg. Every day.
- Plank. On elbow or hands. Keep core and glutes tight. Hold for 30-45 seconds. 3 times. 3x per week or trip. Side planks would be a great additional movement for oblique work.
*A FEW STRETCHES. IMPORTANT FOR MOBILITY ALONG TURNS AND UNEXPECTED MOVEMENTS.
- Lunge with twist. Both knees at 90 degrees and rotate toward knee that is up. Repeat for 20 total repetitions. 2 sets. Every day.
- Hip Openers. Stand and move one hip up and out to externally rotate. Alternate legs for 20 total repetitions. 2 sets. Every day.
- Figure 4 stretch. Lying down, sitting, or standing- place one ankle across the opposite knee. Push crossed knee away to stretch hip. Hold 20 long seconds. Repeat 3 times each leg. Every day.
Overall tips while on the trip
- Stay hydrated: more than you think! Altitude is sneaky. Water + electrolytes both.
- Warm-up before hitting the slopes: Any of the above exercises can work as great warm-ups as well as general walking or something to raise the heartrate a little bit.
- Utilize hot tubs, saunas, massages, or any recovery amenities at your disposal.
- Take breaks when you feel your form is lacking or suffering.
- Prioritize fun and health over competition.
**Did you know: Day 3 is the danger zone for injury on ski trips due to increased fatigue and lack of replenishing nutrients/hydration. Stay on top of your protein, water, and recovery time throughout the week.
Above all else, and most importantly, have fun! Elite PT is here for you to best help prep or recover from any goal set before you. We want you to be the best you and keep you doing what you love to do. We are passionate about others’ passions and coming alongside their health journey.
Go forth and shred the pow pow!
