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Skiing and snowboarding conditioning workout
Skiing and snowboarding demand strong legs in a bent position, balance and control when braking and turning. Good conditioning helps you perform better and lowers the risk of injuries, which in this sport often affect the knees, shoulders and wrists.
This plan adds 2 days a week to your sport training: one for strength and one for power, agility and injury prevention. In competition season, lower the volume so you arrive fresh for games.
Sample plan
Session 1
- Squat · 3 sets × 15 reps
- Alternating lunges · 3 sets × 12 reps
- Bulgarian split squat (chair) · 3 sets × 8 reps
- Plank · 3 sets × 45 s
Session 2
- Wall sit · 3 sets × 45 s
- Gentle lateral hops · 3 sets × 20 s
- Single-leg stand · 3 sets × 30 s
- Glute bridge · 3 sets × 15 reps
Key tips
- Always warm up for 10 minutes with mobility and light jogging.
- Leave at least 48 hours between the strength session and a game.
- If you're injured, see a sports physiotherapist before following this plan.
Frequently asked questions
How many days a week should I do skiing and snowboarding conditioning?
Two days is usually enough on top of sport training. In season, one or two lighter sessions.
Will strength training make me slower at skiing and snowboarding?
No: well programmed, strength training improves power, speed and injury resistance.
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