How to train for downhill skiing

Skiing is one of the most exciting sports, but it demands a mix of muscle power, coordination, and quick reactions. Whether you’re getting ready for a ski trip or the start of the season, focusing on the right exercises will help you build strength, endurance, and agility.

Taking time to prepare your body can prevent injuries, boost your confidence, and improve your performance on the slopes.

Strength is the foundation for skiing. Strong muscles provide the power and control needed for skiing and will help you move smoothly and efficiently.

Core strength

Your core muscles help with stability, balance, and controlling rotational movements when skiing. Focus on exercises that work your abs and obliques to improve core strength.¹

• Ground Twists: Sit with your knees bent and feet flat. Hold a weight in front of you. Lean back slightly and twist your torso from side to side. This engages the obliques, which are key for skiing turns.
• Hollow Body Hold: To perform this isometric core movement, lie on your back with your legs straight and your arms by your sides. Engage your core, raise your arms above your head, and lift your legs off the ground, keeping them straight. Keeping your lower back on the ground and your breath steady, hold the position for 10-30 seconds.

Lower-body strength

Skiing puts a lot of strain on your legs, so focusing on quads, hamstrings, glutes, and calves is important.

• Squats: Squats are a great way to build strength in your legs, especially the quads and glutes. Stand with your feet hip-width apart, engage your core, bend your knees and perform bodyweight Squats with a full range of motion before returning to the standing position. Add resistance with dumbbells or a barbell to make it more challenging.
• Lunges: Lunges help with leg strength and mimic the forward movements in skiing. Try different types of Lunges like Lunge Walks, Reverse Lunges, or do them stationary. Make sure to add some Side Lunges or Cossack Squats to increase side-to-side stability on the slopes.
• Box Step Ups: Step up onto a box or bench with one leg at a time. This exercise targets the quads and glutes while improving stability.

Upper body strength

While skiing mostly uses your lower body, upper body strength is still important for balance and stability.

• Bent Rows: Perform Bent Rows using a resistance band, dumbbells, or even a rowing machine to strengthen your back, shoulders, and arms.
• Pullups: If you're ready for a more advanced exercise, Pullups will strengthen your lats and biceps, helping you maintain control during skiing.
• Pushups: Pushups are a great way to use just your body weight to build upper body strength, focusing on your chest, shoulders, and arms.

Balance and stability are crucial for skiing, especially when turning, shifting weight, or adjusting to changing terrain. Training these skills will improve your coordination and reduce the risk of falling.

Single-leg movements

Many skiing movements require you to shift weight from one leg to the other, so single-leg exercises are essential for training.

• Bulgarian Split Squats: Stand with one foot forward and the other on a bench behind you. Lower your body into a lunge, then push back up. This targets the quads, hamstrings, and glutes while working on balance.
• Single Leg Deadlifts: Stand on one leg and hinge forward at the hips, lowering your torso while extending the other leg behind you. This builds strength in the glutes and hamstrings along with your lower back.

Balance and coordination

Skiing requires quick adjustments and balance.

• Balance training: Use a balance board or stability ball to practice standing on one leg or holding a squat position. This will help improve balance and engage your core.²
• Agility drills: Improve your agility with cone or ladder drills. These exercises help with footwork, reaction time, and quick direction changes, which are important for skiing.
• Plyometrics: Jumping and landing on one or two legs will help you prepare for dynamic movements on the ski slopes. Try incorporating Squat Jumps or some Speed Skaters to further develop power and agility. This will allow you to stay stable on your feet even after a bit of airtime.

Before you hit the slopes, warm up with dynamic movements. This gets your muscles ready for the demands of skiing.

Perform Leg Swings, Hip Circles, Shoulder Warmups, and a Lunge Walk to get your body moving and activate the muscles you'll use during skiing.

Skiing is physically demanding, but it's also a mental challenge. Confidence and focus can make a big difference in your performance.

Visualization techniques can help you feel more prepared and confident on the slopes. Take a few minutes before skiing to close your eyes and imagine yourself skiing successfully. This mental preparation can reduce anxiety and increase confidence.

And when you combine your mental confidence with your physical preparedness, you’ll feel more capable and ready to tackle any challenge.

Preparing for skiing is not just about being strong – it’s about being well-rounded in terms of strength, stability, balance, and mental readiness. Training your core, legs, and upper body will ensure you have the power and endurance to ski confidently.

By following these guidelines, you’ll be physically ready to enjoy the slopes, perform at your best, and reduce the risk of injury. With a bit of preparation, you’ll feel more confident, improve your skiing skills, and have more fun this season.