With major U.S. ski resorts opening in early November this year, it’s time to begin preparing for the slopes. Variable conditions in the early season are also a great reason to begin training, so you can be responsive and alert on the hill. Skiing and snowboarding require strength, balance and endurance—getting physically prepared now can help you maximize your enjoyment and reduce the risk of injury this season. 

Cardiovascular Conditioning:
Skiing and snowboarding are physically demanding sports that require endurance. To build your stamina, engage in cardiovascular exercises like running, cycling or swimming. These activities will help increase your lung capacity and overall endurance, allowing you to enjoy longer days on the mountain without feeling fatigued. Like with most sports, beginning this training pre-season will help make those first few days on the slopes more comfortable.

Leg Strength and Endurance:
Strong legs are crucial for skiing and riding. Incorporate exercises like squats, lunges and leg presses into your workout routine to build strength in your quadriceps, hamstrings, and calves. Don't forget to include exercises that target your core, as a strong core is essential for maintaining balance on the slopes. 

Flexibility and Stretching:
Flexibility is important for your mountain activities—we need our muscles to be responsive to our movements, and tight muscles can make it challenging to respond to different types of terrain. Ensure your muscles are limber by incorporating regular stretching exercises, before and after a day on the slopes. Focus on your hamstrings, hip flexors, and lower back to enhance your range of motion and reduce the risk of muscle strains, especially in the early days of the season.

Balance and Stability:
Skiing and snowboarding demand excellent balance and stability. Enhance your balance by practicing yoga or performing balance exercises like single-leg squats or standing on one foot. A stability ball or balance board can also help improve your core strength and balance, and it’s an easy practice to multi-task. Incorporate these tools with a standing desk while you work, or while you watch TV.

Plyometric Training:
Plyometric exercises, which involve explosive movements, can help your body react quickly on the slopes. Incorporate exercises like box jumps, squat jumps, and lateral jumps into your routine to improve your agility and coordination. Before engaging in plyometric training, make sure you stretch and warm up your muscles—no one wants to twist an ankle in a jump!

Cardiovascular Intervals:
Skiing and snowboarding often involve bursts of high-intensity effort, followed by periods of lower intensity movement—think moving from moguls to a groomer; charging through a run to resting on a lift. Train your body for these demands by incorporating interval training into your workout routine. This can help you recover quickly between runs and maintain energy throughout the day. Intervals can be as simple as picking up the pace on a run for 10–20 seconds, or increasing resistance on a stationary bike for 30+ seconds before returning to a lower resistance.

Ski- and Snowboard-Specific Workouts:
Consider exercises that mimic the movements and demands of skiing and snowboarding. Wall sits, lateral leg raises, and simulated skiing motions on a Bosu ball or slide board can help you prepare for the specific muscle groups used while skiing. Check out this post for some great ski- and snowboard-specific exercises you can try to get ready for the ski season.

Proper Nutrition:
A balanced diet is crucial to maintaining your energy levels during a day on the slopes. Consume a mix of carbohydrates, protein and healthy fats to fuel your body. Stay hydrated, and consider packing energy-boosting snacks for your ski day.

Preseason Conditioning:
Don’t wait until you buckle your boots on your first day on the hill to think about preparing for the season. Take the time to prepare so after your first few turns, you’re feeling comfortable and confident on the mountain.

Getting physically ready for early season skiing is a must if you want to enjoy the slopes to the fullest. By following these tips and committing to a consistent exercise routine that focuses on cardiovascular conditioning, leg strength, flexibility, balance and stability, you'll be prepared for an exciting and positive season. So, put in the effort now, and get ready to carve those early season turns with confidence!