For skiers of all abilities, warming up and cooling down is an important step in preventing injury, keeping muscles flexible and promoting long-term athletic growth. That’s why this is always an essential part of our ski courses. Here we show you some important warm-up and cool-down exercises that will keep you strong and pain-free while skiing.
Warm-Up Exercises
Why: Marching high knees help get your blood flowing, warm up your hip flexors, and engage your core.
How: Stand tall and slowly bring your right knee up toward your chest, aiming to get it as high as possible. Lower it back down and repeat with the left knee, alternating in a steady march. Keep your core engaged and arms swinging to help maintain balance.
Duration: about 1 minute of controlled marching.
Tip: Focus on lifting your knees high while keeping your upper body steady. This move prepares your legs for the repetitive lifting action required in skiing and engages your core for stability.
Why: Hip circles loosen up your hips and improve your range of motion, which is essential for making smooth turns and absorbing impact on the slopes.
How: Stand with your feet shoulder-width apart and hands on your hips. Shift your weight onto one leg and make large, slow circles with the opposite leg, moving it outward and then back inward. Repeat on the other side.
Reps: 10 circles per leg, both clockwise and counterclockwise.
Tip: Keep your movements controlled and balanced. This exercise helps warm up the hips and stabilizes your lower body, which is essential for skiing agility.
Why: Squats activate your quads, hamstrings, and glutes—the primary muscles used in skiing. Adding arm swings engages your shoulders and upper body, making it a full-body warm-up.
How: With feet shoulder-width apart and hands by your sides, bend your knees and lower into a squat position, as if sitting back into an invisible chair. As you squat, swing your arms forward and up to chest level. Stand back up, lowering your arms back down as you do.
Reps: 10–15 controlled squats.
Tip: Keep your weight in your heels, back straight, and chest up. This move replicates the flexed position of skiing, warming up your legs while activating your balance and core stability.
Cool-Down Exercises
After skiing, cool-down exercises are essential for helping your muscles relax, preventing soreness, and improving flexibility for future runs. Once you’re back at the lodge, take a few minutes to perform these easy stretches.
Standing Calf Stretch
Why: Skiing places a lot of pressure on your calves, so it’s essential to stretch them out to prevent tightness.
How: Stand facing a wall or stable surface. Step your right leg back and press your right heel into the ground, keeping your back knee straight. Bend your front knee slightly and lean forward until you feel a stretch in the back of your calf. Repeat on the other leg.
Hold: 20–30 seconds per side.
Tip: Keep both feet flat on the ground and press firmly into your back heel. This stretch helps release tight calf muscles, which can get strained from prolonged skiing.
Seated Hamstring Stretch
Why: This stretch targets the hamstrings, which are essential for controlling your skiing stance and absorbing impact.
How: Sit on a flat surface with one leg extended in front of you and the other bent inward. Lean forward over your extended leg, reaching toward your foot until you feel a stretch along the back of your thigh. Switch legs.
Hold: 20–30 seconds on each leg.
Tip: Keep your back straight as you lean forward, focusing on hinging at your hips. This stretch helps maintain hamstring flexibility and reduces soreness.
Standing Forward Fold
Why: This stretch helps decompress your spine and stretch your hamstrings and lower back, both of which can feel tight after skiing.
How: Stand with your feet hip-width apart and slowly fold forward, reaching your hands toward the ground. Let your head hang and relax, allowing a gentle stretch down the back of your legs.
Hold: 20–30 seconds.
Tip: Don’t worry if you can’t touch the ground—just go as far as is comfortable. This is a relaxing stretch that allows gravity to help release tension in your lower back and legs.
