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Get Ready to Get Shreddy: Pre-Season Training Tips for On-Snow Sports

Whether you're gearing up for skiing, snowboarding, snowshoeing or any other cold-weather activity, the key to a successful and injury-free season starts with effective pre-season training.  

Winter sports can be physically demanding, requiring strength, balance, and flexibility. To prevent injuries and improve your performance, start your pre-season training well before the first snowfall. Focus on exercises that enhance your core strength, leg power and cardiovascular endurance: 

• Core Strength: Engage in exercises like planks, Russian twists and leg raises to build a strong core. The core muscles, including the abdominals, obliques, and lower back, play a critical role in maintaining proper posture and controlling movement, helping with stability and balance on slippery surfaces. 
• Flexibility and Mobility: Try stretches that focus on the hamstrings, quads and hips. Winter sports require a broad range of motion, making flexibility and joint mobility vital for optimal performance while also reducing the risk of injury. 
• Leg Power: Incorporate squats, lunges, box jumps and plyometric exercises to strengthen your legs. Powerful legs are crucial for activities like skiing and snowboarding, where you'll be constantly maneuvering and adjusting your weight. 
• Cardiovascular Endurance: Activities like running, cycling, or rowing can improve your stamina. Enhanced cardiovascular fitness helps you stay energetic and alert, which is vital for high-intensity winter sports. 

Getting ready for winter sports involves more than just pulling out your gear. Start with these essential pre-season training tips, and if you find yourself needing more preparation, schedule an appointment with one of Howard Head Sports Medicine’s physical therapists to ensure you’re “ready to get shreddy!”