For ski and snowboard season, it helps to prepare

Discover how to train, perform better and prevent injury.
Skier and snowboarder


This article covers preseason drylands training and sport-specific exercises to help you get ready for the ski season. There are also resources for in-season training, warm-up exercises and tips to develop, advance and master skiing techniques.

Is your body as ready for the ski season as you are? Our ski and snowboard enthusiasts from the Asante Orthopedics and Sports Medicine team in Ashland answer questions on how to get the most out of your winter on the mountain.

How much work do I need to put in to get ready for the ski season?

It depends on the type of training you will be doing and what your personal goals are for the season. You should plan to train at least three hours a week and optimally five hours a week. The frequency of workouts should be three to five times per week, with 30- to 60-minute sessions. To prepare for back-country expeditions, you should at least do two days a week of a longer-endurance cardio activity that lasts 40 to 60 minutes.

What can I do to build a strong foundation with preseason conditioning?

There are two main areas to focus on:

    1. Cardio: Aim for at least two cardio training days a week beginning as early as possible. This should be part of your summer and fall routine. Get out in nature and enjoy activities like running, hiking, swimming and riding.
    2. Weight training: Strength training helps build strong muscles to create a solid foundation. Healthy joints absorb the shock and transfer momentum. It’s important to strengthen your feet, calves, quads and hamstrings, core, glutes ankles and knees.

What can I do to get started if I don’t have a gym membership?

If you have a bike, ride. If you have sneakers, run. If you have access to a pool, swim. You can watch our webinar to learn how to use home equipment such as power bands, Bosu ball, wedge board, plyo box, TRX straps, free weights, and kettlebells. There is also a wealth of free training resources on YouTube to help get you started.

Video resources

Ski and snowboard season prep

This presentation by Asante covers preseason drylands training and sport-specific exercises to get ready for the season, as well as in-season training and how to develop, advance and master skiing techniques. The topic is presented by U.S. Ski Team doc and orthopedic surgeon Jeb Reid, MD, former elite junior ski racer, lifelong alpine athlete and local physical therapist Jim Cloward and snowboarder and orthopedic physician assistant Hailey Einck.

Warm-up exercises

Ski drills to improve technique

Go have fun!

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