Skiing is a demanding sport: it requires strength, control, balance and good endurance. Preparing a few weeks in advance reduces the risk of injuries — especially to the knees and back — and makes skiing smoother and more enjoyable.
Why prepare before skiing
During skiing the body faces:
- rapid changes of direction
- strong stress on legs and core
- uneven terrain and vibrations
- cold and altitude
Targeted preparation improves control, stability and safety.
The 4 pillars of preparation
1. Strength for legs and glutes
Essential to absorb forces and maintain control:
- squats
- lunges
- step-ups
- hip thrusts
Frequency: 2–3 times per week.
2. Strong core to protect the back
Needed to stabilize torso and pelvis:
- plank
- side plank
- dead bug
- controlled torso rotations
3. Cardiovascular endurance
Helps you maintain focus and strength throughout the day:
- running
- cycling
- interval training
- short HIIT sessions
4. Mobility and injury prevention
For smoother movements and ready joints:
- hip and ankle mobility
- stretching of quadriceps, glutes and calves
- balance exercises (single-leg, bosu)
When to start
Ideally, you should start 6–8 weeks before the season, with regular and progressive workouts.
Conclusion
Hitting the slopes prepared means skiing better and more safely. Strength, stability, endurance and mobility are the foundations for enjoying the ski season without risks and with maximum performance.
The balance between these four types of training changes depending on the discipline practiced:
- those who love downhill need more strength and stability,
- in slalom, reactivity and balance are essential,
- in cross-country skiing, endurance prevails.
Preparing in the right way not only improves performance, but also makes every day on the snow safer and more enjoyable.
