{"id":103,"date":"2025-05-09T05:25:44","date_gmt":"2025-05-09T05:25:44","guid":{"rendered":"https:\/\/lisaballardoutdoors.com.mountainair.net\/blog\/?p=103"},"modified":"2026-01-06T00:40:32","modified_gmt":"2026-01-06T00:40:32","slug":"howtogetinshapeforskiseasonpart1","status":"publish","type":"post","link":"https:\/\/www.lisaballardoutdoors.com\/blog\/howtogetinshapeforskiseasonpart1\/","title":{"rendered":"How to Get in Shape for Ski Season, Part I"},"content":{"rendered":"\n

BUILDING STRENGTH, POWER, ENDURANCE, STAMINA:<\/strong><\/p>\n\n\n\n

June 19, 2025. One of the most common questions I\u2019m asked is \u201chow should I get in shape for ski season?\u201d Let\u2019s start by saying attention to physical conditioning is not only an off-season endeavor. If you work hard throughout the summer and fall to get in shape for winter, then stop your off-snow or \u201cdryland\u201d training once you get back on snow, your strength, quickness, and stamina slowly decline throughout the ski season. As a result, when the big events take place, typically in March or early April, you\u2019re in the worst physical shape of the winter. It\u2019s a balance, managing training volume versus fatigue and the need for recovery, especially as you age.<\/p>\n\n\n\n

To ski faster, top racers mix doses of strength training, speed and agility drills, and other sports into a year-round regimen. The recipe changes depending on the time of year. During the off-season, improving your power, agility, balance, and flexibility are all part of a well-rounded ski conditioning program. During the winter, the goal is to maintain it.<\/p>\n\n\n\n

5 AREAS OF FITNESS FOR SKIING<\/strong><\/p>\n\n\n\n

Conditioning for skiing can be separated into five areas of fitness:<\/p>\n\n\n\n

1. Strength and power
2. Quickness and agility
3. Balance and coordination
4. Flexibility
5. Stamina and endurance<\/p>\n\n\n\n

World Cup ski racers are professional athletes. It\u2019s their job to make physical training the priority when they are not skiing. The rest of us have work, family responsibilities, and social obligations that constantly cut into workout time. Some days we might have two hours to exercise, other days only 20 minutes. Given time restrictions, it\u2019s important to choose wisely what you do for dryland training. What you do depends on where you live, what facilities and activities you have access to, and what you like to do.<\/p>\n\n\n\n

What follows are my thoughts about how to improve strength, power, stamina, and endurance for skiing and ski racing, particularly for athletes ages 40+.<\/p>\n\n\n\n

[To get info on the other areas of fitness, click here.<\/a>]<\/p>\n\n\n\n

THE IMPORTANCE OF STRENGTH TRAINING<\/strong><\/p>\n\n\n\n

Strength is the most important area of fitness when it comes to skiing. Strength allows you to control your body and your skis despite the forces and vibrations in a turn. The stronger and more powerful you are, the faster you can naturally ski in all types of conditions because you can withstand higher amounts of pressure generated by your turns and absorb the rattles and shocks that your skis receive. Once you master technique, the most direct way to improve your performance is to make yourself physically stronger.<\/p>\n\n\n\n

Strength is a confidence-builder. If you know you\u2019re strong, you\u2019ll be more self-assured, and you\u2019ll believe in your ability to handle higher speeds and adverse snow conditions because of your off-snow preparation. Sometimes you may even find yourself skiing faster without realizing it because of your improved strength.<\/p>\n\n\n\n

Strength is also your safety net. When you lose your balance, it\u2019s your strength that helps you recover. For example, if you sit back while skiing, or worse, get suddenly thrown back off a bump, it will be your strength, particularly your core strength, that gives you the best chance of avoiding a bad crash. But first, let\u2019s first talk about gaining ski-specific lower body strength, since faster skiing starts from the feet and legs up:<\/p>\n\n\n\n

LEG EXERCISES FOR SKIING<\/strong><\/p>\n\n\n\n

Ski racing is an eccentric sport, meaning the muscles must lengthen under tension, which produces a pulling sensation. For these reasons, it\u2019s important to include eccentric exercises in your off-snow conditioning program. Here are a couple of standards:<\/p>\n\n\n\n

Eccentric squats<\/strong>: Slowly lower yourself into a squat (3+ seconds), then quickly raise back up. Most athletes do squats in the weight room with a bar on their shoulders or dumbbells in each hand. Keep the amount of weight reasonable, especially at first.<\/p>\n\n\n

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Eccentric lunges<\/figcaption><\/figure>\n<\/div>\n\n\n

Eccentric lunges<\/strong>: Slowly lower yourself into a lunge (3+ seconds), then come up quickly as you switch the lead foot, either by stepping forward or springing into the air as you switch the lead foot.<\/p>\n\n\n\n

Most of us have a weaker side. On the slopes, it\u2019s the turn that\u2019s harder or less coordinated. To balance both sides, work each leg separately. For example, if you are doing hamstring curls on a weight machine, alternate sets for the left leg and the right leg. One leg recovers while the other one lifts, and both get an equal workout.<\/p>\n\n\n\n

Power on skis is an explosive yet controlled movement. It\u2019s the focused high energy at the release of the turn that catapults you through the transition to the next turn. Plyometric exercises, which involve leaping or jumping, teach your muscles how to handle consecutive blasts of power. It\u2019s important to start modestly, like one set of 10 reps for the first few times, or your will be sore! Those lunges with a spring to change the lead foot that I mentioned above are an example. Here are three others:<\/p>\n\n\n\n

Tuck Jumps: <\/strong>From a low tuck position, spring forward, returning to a low tuck when you land.<\/p>\n\n\n\n

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