Fit for the Alps

Pre-Ski Season Workout Plan Introduction

Skiing is a dynamic, full-body sport that challenges your strength, balance, endurance, and agility. Preparing your body before hitting the slopes is essential not just for performance, but also to reduce the risk of injury. This ski prep workout is designed to improve lower-body power, core stability, cardiovascular endurance, and flexibility—key components for an enjoyable and safe ski season.

Start this workout plan 6–8 weeks before your first ski trip and aim to perform it 3–4 times per week, alternating strength and cardio days, and incorporating mobility work consistently.

Safety

• Warm-Up Properly: Never skip the warm-up. Cold muscles are more prone to injury.
• Progress Gradually: Increase intensity and volume over time. Don’t jump straight into high-impact moves.
• Use Proper Form: Technique matters. Poor form can lead to injury, especially with strength exercises.
• Listen to Your Body: Soreness is normal. Pain is not. Modify as needed.
• Hydration and Nutrition: Stay hydrated and fuel properly to support performance and recovery.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Strength Workout (3x per week)

Focus: Lower body, core, balance

Warm-Up (5–10 mins)

• Jumping jacks – 2 mins
• Leg swings (front-to-back & side-to-side) – 1 min each leg
• Bodyweight squats – 15 reps
• Hip circles – 30 seconds each direction

Main Workout (Repeat 2–3 Rounds)

1. Jump Squats – 12 reps Builds explosive power for moguls and jumps.
2. Walking Lunges with Rotation – 10 each leg Adds dynamic balance and core engagement.
3. Romanian Deadlifts (dumbbells or bodyweight) – 12 reps Strengthens hamstrings and glutes.
4. Wall Sit with Heel Lift – 30 seconds Simulates ski posture and strengthens quads and calves.
5. Plank with Shoulder Taps – 30 seconds Core stability under movement.
6. Single-Leg Glute Bridge – 10 each side Isolates and strengthens the posterior chain.

Cool Down (5 mins)

Light walking or cycling, deep breathing.

Cardio Workout (2x per week)

Focus: Endurance, agility, anaerobic capacity

Warm-Up (5–10 mins)

• Easy jogging or brisk walking
• Dynamic stretches (high knees, butt kicks, arm circles)

Interval Training (30–40 mins total)

• Choose a cardio mode (running, cycling, rowing, elliptical)

Sample Workout:

• 5 min easy pace
• 1 min fast pace / 1 min slow pace – repeat 6–8 rounds
• 5 min moderate pace
• 5 min cool down

Ski-Specific Add-On (Optional):

• Agility Ladder Drills – 5 mins
• Lateral Bounds (Skaters) – 3 sets of 20 seconds

These improve foot speed, lateral strength, and quickness—perfect for navigating variable terrain.

Mobility & Stretching Routine

Hold each stretch for 30–60 seconds, repeat 1–2 times

1. Hip Flexor Stretch – Helps posture in ski stance
2. Figure 4 Stretch (Seated or Lying) – Targets glutes and piriformis
3. Hamstring Stretch – Improves range for turns and balance
4. Quad Stretch – Critical for recovery and knee health
5. Standing Calf Stretch – Reduces risk of Achilles and foot injuries
6. Thoracic Spine Opener (Thread the Needle) – Improves rotation and upper-body mobility
7. Child’s Pose with Side Reach – Stretches lats and obliques for better pole use and balance

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.