Springtime Workouts & Injury Prevention for Skiers

As the snow begins to soften and temperatures rise, spring skiing is a favorite for many outdoor enthusiasts. The longer days, bluebird skies, and softer conditions make for a great experience on the slopes. However, spring skiing also comes with unique challenges, including variable snow conditions, heavier slush, and an increased risk of injuries. Whether you're an experienced skier or just getting into the sport, incorporating injury-prevention exercises into your springtime workout routine can help keep you strong, stable, and pain-free on the mountain.

Spring Skiing Injury Prevention Workouts

1. Leg Strength & Stability

Strong legs help absorb impact and maintain control on unpredictable spring snow.

• Squats (3 sets of 12 reps): Build leg and glute strength for better stability.

• Lunges (3 sets of 10 reps per leg): Improve single-leg control and balance.

• Step-ups (3 sets of 12 reps per leg): Mimic the strength needed for ski turns.

2. Core Strength for Balance & Control

A strong core keeps you stable and prevents lower back injuries.

• Planks (3 rounds of 30-60 seconds): Engage deep core muscles for better posture on the slopes.

• Russian Twists (3 sets of 15 reps per side): Strengthen obliques for better edge control.

• Dead Bugs (3 sets of 12 reps per side): Improve coordination and spinal stability.

3. Plyometrics for Power & Quick Reactions

Explosive movements help with quick edge transitions and recovery from unstable snow.

• Jump Squats (3 sets of 10 reps): Increase lower-body power.

• Lateral Bounds (3 sets of 12 reps per side): Mimic side-to-side ski movements.

• Box Jumps (3 sets of 8 reps): Improve explosiveness for quick turns.

4. Mobility & Flexibility

Good mobility reduces strain on joints and helps prevent injuries.

• Hip Openers & Stretching: Loosen up hip flexors and glutes for smoother movement.

• Ankle Mobility Drills: Improve range of motion for better balance and ski control.

• Thoracic Spine Rotations: Keep the upper back flexible for smoother turns.

Additional Spring Skiing Injury Prevention Tips

• Warm up before hitting the slopes – Dynamic stretching and activation exercises prepare your muscles for skiing.

• Hydrate & fuel properly – Warmer spring weather increases dehydration risk. Drink water and eat nutrient-dense snacks.

• Check your gear – Make sure your bindings are set correctly and your skis are tuned for changing snow conditions.

• Listen to your body – Spring skiing can be more fatiguing due to heavy snow. Take breaks to avoid pushing past exhaustion.

• Practice safe falling techniques – Avoid reaching out with your hands during falls to reduce wrist and shoulder injuries.

Spring skiing can be one of the most enjoyable experiences of the season—as long as you stay strong, stable, and injury-free. By adding these exercises to your spring workout routine and following proper injury prevention strategies, you can make the most of the slopes while staying safe. Happy skiing!