5-Week Ski & Snowboard Conditioning Program

This progressive conditioning program targets the key muscle groups, joints, and movement patterns used in skiing and snowboarding. Each week builds on the last, improving your strength, endurance, balance, and mobility so you feel confident and capable on the mountain.

• Injury prevention-focused: Strengthen and stabilise to reduce your risk of common injuries
• Tailored for snow sports: Exercises are ski/snowboard-specific, including myofascial release to ease soreness
• Compact & efficient: Each session runs for 25-30 minutes

How to Use the Program:

To get the most out of your training, aim to repeat each weekly session 2-3 times before moving on to the next. Only progress when you can complete each session with good form and control.

Bonus: Bring this routine with you! Many exercises – especially the release work – can be done during your trip to help with muscle recovery.

What You’ll Need:

• An exercise mat
• Two rolled-up bath towels
• A foam roller (or substitute with a 1.5L water bottle)

⚠️ This program includes some physically demanding movements to reflect the challenges of skiing and snowboarding. If you experience pain (especially in the knees or back), please modify, pause, or stop as needed. If you have an existing injury, check in with a health professional before starting.