As the snow starts to fall and the mountains beckon, it's time to get ready for another thrilling snowsports season. Whether you’re an avid skier or snowboarder, preparing your body is crucial for maximising performance and minimising the risk of injury. At PEAK, we believe that proper physical preparation can significantly enhance your experience on the slopes. Here’s a comprehensive guide on how to get your body snowsport-ready.

1. Build Strength

Focus on Leg and Core Muscles

Strong legs and core muscles are essential for stability and control.

Leg Exercises: Squats, lunges, and leg presses target your quadriceps, hamstrings, and glutes. These exercises help build the strength needed for powerful turns and jumps.
Core Exercises: Planks, Russian twists, and leg raises strengthen your abdominal and lower back muscles. A strong core enhances balance and helps you maintain proper form.

Include Upper Body Workouts

While your lower body does most of the work, a strong upper body improves overall stability.

Upper Body Exercises: Push-ups, pull-ups, and shoulder presses build strength in your arms, shoulders, and back. This is particularly important for maintaining balance and controlling your poles.

2. Improve Cardiovascular Fitness

Aerobic Activities

Good cardiovascular fitness is vital for enduring long days on the slopes without fatigue.

Cardio Exercises: Running, cycling, swimming, and rowing are excellent options. Aim for at least 30 minutes of moderate to intense cardio workouts, three to five times a week.

High-Intensity Interval Training (HIIT)

HIIT workouts can boost your stamina and improve your body’s ability to recover quickly.

HIIT Routines: Incorporate short bursts of intense exercise followed by brief rest periods. Activities like sprinting, jumping jacks, or burpees are great for these intervals.

3. Enhance Flexibility

Stretching Routine

Flexibility helps prevent injuries and improves your range of motion.

Dynamic Stretching: Perform dynamic stretches like leg swings and arm circles before workouts to warm up your muscles.
Static Stretching: After workouts, focus on static stretches such as hamstring stretches, hip flexor stretches, and calf stretches. Hold each stretch for at least 20-30 seconds.

Yoga and Pilates

Yoga and Pilates improve flexibility, strength, and balance.

Yoga Poses: Incorporate poses like downward dog, warrior, and tree pose to stretch and strengthen muscles.
Pilates Exercises: Engage in Pilates routines that focus on core strength and flexibility, such as the hundred, roll-up, and leg circles.

4. Work on Balance and Coordination

Balance Exercises

Good balance and coordination are crucial for manoeuvring on the slopes.

Balance Drills: Practice standing on one leg, using a balance board, or performing exercises on an unstable surface like a BOSU ball.
Agility Training: Incorporate agility drills like ladder drills, cone drills, and quick footwork exercises to enhance coordination.

5. Prioritise Recovery

Rest and Sleep

Adequate rest and sleep are vital for muscle recovery and overall performance.

Sleep: Aim for 7-9 hours of quality sleep per night to allow your body to repair and rejuvenate.
Rest Days: Incorporate rest days into your training schedule to prevent overtraining and reduce the risk of injury.

Nutrition and Hydration

Proper nutrition and hydration support your training efforts and overall health.

Balanced Diet: Consume a diet rich in lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
Hydration: Drink plenty of water throughout the day and consider sports drinks during intense training sessions to maintain electrolyte balance.

Preparing your body for the snowsports season requires a well-rounded approach that includes strength training, cardiovascular fitness, flexibility, balance, and proper recovery. By following these tips, you’ll enhance your performance on the slopes and reduce the risk of injuries, ensuring a safe and enjoyable season. At PEAK, we’re here to support your journey to peak fitness and ultimate snowsport adventures. See you on the slopes!

If you are looking for a personal trainer for the season and an amazing gym to workout, then please check out The Hive in Morzine and book the amazing Rachael, she is part of our instructor team and is best placed to get you ski fit in no time.

If you are UK-based, then check out The Body Mechanics. This awesome team will help you with, physiotherapy, sports massage, acupuncture, gait analysis, pelvic health and pain management. You can book an appointment at any 5 of their clinics in London and the surrounding area. Mention Peak Snowsports when booking for a 10% welcome discount on your first visit.