Get Ready for the Slopes

Pillar 1: Build Leg "Shock Absorbers" (Eccentric & Isometric Strength)

You know that deep, searing burn you feel in your thighs by 11AM? That’s muscular fatigue. Skiing isn't about lifting heavy things; it’s about controlling your body as it moves downhill.

·      This requires two specific types of strength:

·      Isometric Strength: The ability to hold a muscle contraction without moving. This is the"ski-tuck" position you hold on a long, flat traverse.

·      Eccentric Strength: The ability of a muscle to lengthen under load. This is the "braking" force your quads use to absorb bumps and control your speed in a turn.

This eccentric strength is your body's natural shock absorber. When it fails, that force travels straight to your joints—namely,your knees.

Your Key Exercises:

·      Wall Sits: The gold standard. Sit with your back flat against a wall, knees at a 90-degree angle.Hold for 30 seconds, building up to 60-90 seconds. This is pure isometric gold for your quads and glutes.

·      "Slow-Mo" Squats: Perform a regular bodyweight squat, but take a full 5 seconds to lower yourself down (eccentric) before pushing back up in 1 second.

·      Walking Lunges: These build single-leg strength and stability, crucial for weight transfer between skis.

Pillar 2: Forge a Rock-Solid Core

Your core is not your "abs." It's the 360-degree cylinder of muscle around your midsection, and it’s the vital link between your upper and lower body. On the slopes, a strong core allows you to:

·      Stay balanced on uneven terrain.

·      Absorb the impact of moguls.

·      Transfer power from your legs to your poles and turns.

A weak core is a recipe for low-back pain and instability, leading to falls and potential injury.

Your Key Exercises:

·      Plank: A classic for a reason. It builds deep stabiliser strength. Hold for 45-60 seconds.

·      Russian Twists: Sit on the floor, lean back slightly, and twist your torso from side to side. This builds the rotational power needed for dynamic turns.

·      Bird-Dog: From all-fours, extend your opposite arm and leg. This builds anti-rotational stability, a key component of balance.

Pillar 3: Improve Your Agility and Balance

Skiing is a dynamic, unpredictable sport. You're constantly reacting to changes in snow, ice, and other people. This requires agility (moving side-to-side) and proprioception (your body's awareness of where it is in space).

Your Key Exercises:

·      Lateral Hops: Stand on one leg and hop side-to-side over a small object (like a water bottle). This directly mimics the quick weight-transfer and edge-to-edge movements of skiing.

·      Single-Leg Balance:Stand on one foot while brushing your teeth. Too easy? Close your eyes (but be ready to catch yourself!). This fires up the small stabiliser muscles in your ankles and knees.

Pillar 4: Boost Your "Stop-Start" Endurance

Many people make the mistake of just going for long, slow jogs to build cardio. But skiing isn't a marathon; it's a series of high-intensity sprints (the run) followed by a short rest (the lift).

The best way to train for this is High-Intensity Interval Training (HIIT).

Your Key Exercises:

·      Spin Bike/Assault Bike:A 20-minute HIIT session is perfect. Go all-out for 40 seconds, then recover for 20 seconds. Repeat. This is quad-dominant and mimics the leg-burning demands of skiing without the impact.

·      Stair Climber: Another fantastic, low-impact, high-intensity option that targets the quads and glutes.

‍

‍

The Science of Injury Prevention

The most common—and devastating—ski injury is an ACL(anterior cruciate ligament) tear in the knee. The bad news? It can happen in a split second. The good news? It is highly preventable.

Fatigue is the enemy. Most non-contact ACL injuries happen late in the day, when your legs are tired, your reaction time is slow, and your technique gets sloppy. Your muscles are too fatigued to provide support, and a simple twist puts all that force directly onto the ligament.

This is where preparation pays off. Research published in the Journal of Orthopaedic & Sports Physical Therapy has consistently shown that neuromuscular training programmes—which is exactly what this guide is—are highly effective. By training your strength, balance, and landing mechanics (Pillars 1 and 3),you teach your muscles to fire faster and in the correct sequence, protecting your joints when you're caught off-guard.

‍

Your 6-Week "Ski-Ready" Workout Plan

Aim to perform this workout 3 times a week on non-consecutive days.

1. Dynamic Warm-Up (5 mins)

·      Jumping jacks

·      Bodyweight squats

·      Leg swings (front-to-back and side-to-side)

2. The Main Circuit (Perform 3 sets)

·      Wall Sit: 60-second hold

·      Walking Lunges: 10 reps per leg

·      Plank: 60-second hold

·      Lateral Hops: 30 seconds (hopping side-to-side)

·      "Slow-Mo" Squats:12 reps (5 seconds down, 1 second up)

3. Cardio Finisher (10-15 mins)

·      Choose one: Spin bike, stair-climber, or rowing machine.

·      Intervals: 60 seconds at a high effort, followed by 60 seconds of easy recovery. Repeat 5-7 times.

4. Cool-Down & Stretch (5 mins)

·      Focus on your quads, hamstrings, glutes, andhips.

‍

The work you put in now, in the comfort of your home or gym, will be the difference between surviving your trip and owning the mountain.

See you on the slopes!

‍