Disclaimer: Always consult your physician before beginning any exercise program.

There’s an old adage many orthopedic surgeons have recited for years: If you haven’t been in the operating room (OR), you haven’t been skiing long enough. The goal for any skier or boarder is of course to avoid the OR entirely. Which often means skier and surgeon play a mean game of chicken all season.

And the best way to come out on the winning end might just be a pre-season ski conditioning class taught by Intermountain’s sports performance experts. So we’re here with your training plan to get in shape now so you can shred as much as you want your first time on the slopes.

Here are a few movies we recommend incorporating the following moves two to three times per week into your regular exercise routine. Of course there’s no substitute for time spent on the mountain, but when combined with cardio activities like running, cycling or the stair climber, these moves will help build your strength and mobility in all the right places. 

Start With Mobility

Snow sports can put us into physically demanding positions. Splits on skis? No thank you. And while we might get pulled and stretched more than we want, we have to train our bodies to bend, not break. Working on both flexibility and mobility in our hips, hamstrings, quads and core is one way to help prevent injury. Start here. 

Runner’s Lunge and Reach

This twist on the standard runner’s lunge simultaneous activates your hamstring and stretches your hip flexor, allowing for increased range of motion through the hip.

1. Begin in a plank position with hands directly below your shoulders.
2. Step your right foot forward to the outer edge of your mat next to your right pinky finger.
3. Shift weight onto your left arm. Bend your right elbow – hand on ear, elbow to food.
4. Tap your right elbow to your right foot (or as close to the floor as possible). Pause for 3 seconds, sinking into the stretch.
5. Twist open from your upper torso and reach your right arm all the way up into the air. Pause for 3 seconds.
6. Elbow to the ground and twisting open to the sky counts as one rep. Repeat 8-12 times then switch sides. 

Note: Feel free to go through this motion as slowly as you like, or increase speed as you start to warm up. There are no prizes for completing these moves quickly. 

Dynamic Hip Twist

Anyone else feelin’ those high school gym class vibes with this move? It turns out, our PE teachers were onto something, despite the bad uniforms. Use this move to open your hips and stretch your groin and hip flexors.

1. Begin seated on the floor, knees upright, with your feet wider than hip-width apart.
2. Let both knees fall to the right at a 90-degree angle. This is often called cheerleader position, or pretzel.
3. Press down into your right shin to lift hips up. Come into a half, upright kneeling position on your right side.
4. Really press your hips toward the right wall to open your hip flexors.
5. Reach your left arm up and to the right to extend through the left side of your body.
6. Pause for 3 seconds at the top.
7. Slowly lower hips back down into the pretzel position.
8. Return to center.
9. Repeat on the left. That’s one rep.
10. Complete 8-12 reps on both sides. 

Note: The dynamic twist from side to side is specifically designed to open up both the inner and outer corners of your hip. However, there are definitely ways to motify. Come into a kneeling lunge and hinge back and forth to get a similar hip flexor stretch and activation. Reach the opposite arm of your knee up and overhead to stretch through the side of your body. Make sure to hit both sides! 

Ankle Dorsiflexion (aka Ankle Mobility)

 

If you’re lucky enough to belong to a gym with bands, or happen to own a few yourself, grab one now. 

1. Loop one end around a pole in your basement, a banister or a squat rack — whatever’s handy.
2. Come into a kneeling lunge at the other side of the band at a distance where there will be plenty of tension.
3. Loop your upright ankle through the band and lunge into it. Tip: Place the band right where the top of your foot meets your shin.
4. Inhale and exhale to sink more deeply into the stretch.
5. Repeat on both sides and hold for 30 seconds each. 

When it comes to increasing mobility, more really is better. Trying doing these moves as often as you can while you’re watching TV or waiting for your water to boil and make sure to register for our sports performance conditioning sessions to get the most out of this ski season.

*Ski conditioning program offered at our Logan, Ogden, and Salt Lake facilities