Preseason Prep Tips for Skiers and Snowboarders
As the first snowfall creeps closer, skiers and snowboarders start getting eager for the season ahead. But before strapping in and hitting the mountain, there’s one crucial thing to prioritize: physical preparation. Whether you’re chasing powder days or cruising groomers, a little preseason training can go a long way in preventing injuries and making the most of the winter months.
We recently sat down with Sarah and Mark, from the MobilityDuo, to get their take on preseason training, injury prevention, and how to stay mountain-ready, whether you’re in the gym or just moving at home.
Focus on Mobility First
Mobility often gets overlooked, but it’s the foundation for everything. Sarah highlighted the importance of working on the ankles, knees, and hips. These are joints that act as the body's suspension system on snow. They help absorb terrain and allow for smooth, controlled movement, whether carving on skis or navigating tree runs on a board.
Rotational mobility is also key, particularly for snowboarders who rely heavily on twisting through the spine and hips. Regular yoga, dynamic stretching, and movement prep targeting these areas can dramatically improve performance and reduce the risk of injury.
Strength and Cardio: A Balanced Combo
Strength training is a given, but it’s not just about heavy lifting. Training should mimic the physical demands of skiing and riding: fast, reactive, and often unpredictable. That means incorporating single-leg movements, core work, and explosive exercises like jump squats or lateral hops.
Mark also emphasized the importance of aerobic fitness, something many snow athletes skip. Early season fatigue is real, and a strong cardio base can make those long days on the hill more enjoyable. “The first month back on the mountain is tough for everyone,” he explained. Building up endurance in the fall helps reduce that early-season burnout.
When Injuries Happen, and Why
Certain injuries are more common depending on your sport. For snowboarders, upper body injuries such as wrists, shoulders, and collarbones tend to be the most frequent, usually from falls. Skiers are more likely to face issues in the knees and hips, often due to twisting motions or awkward landings.
Injuries are especially common at the beginning of the season when bodies aren’t fully prepared, and at the end when fatigue sets in and spring conditions make things unpredictable. Staying consistent with movement throughout the season is one of the best ways to stay resilient.
Training Smarter, Not Just Harder
For those already hitting the gym, the best results come from structured, varied programming. Sticking to the same weekly routine may keep things comfortable, but it won’t challenge the body in ways that translate to the mountain. Sarah and Mark recommend adding variety through different tempos, intensities, and complex movement patterns.
Think movements that challenge balance, coordination, and reaction time. For example, standing on one leg while doing a dumbbell press or performing squats on an unstable surface. These types of exercises simulate the multitasking required on snow, where everything from terrain changes to sudden obstacles demands quick, full-body responses.
At-Home Options for Every Lifestyle
Not everyone has the access or the desire to go to a gym, and that’s OK. The goal is to keep moving. Something as simple as bodyweight squats, wall sits, or even walking can be incredibly effective when done consistently.
One practical tip? Add movement into daily routines. Wall sits while brushing teeth, lunges while carrying groceries, or stretching every 30 minutes during work all count. “The number one thing, the evidence we’ve seen on the most bang for your buck, is just exercise,” said Mark. It doesn’t need to be fancy to be effective.
Dance parties with the kids, evening dog walks, or morning mobility routines can build real results over time.
Equipment: What’s Actually Useful
Expensive equipment isn’t necessary. A few basics can offer a lot of versatility: a bench or sturdy box (or even a cooler), resistance bands, and either a kettlebell or dumbbell. An unstable surface, like a pillow or rolled towel, can also add challenge to balance drills.
Mark recommends starting with simple tools and gradually expanding based on what’s actually being used. Secondhand equipment is often easy to find, and there’s no need to splurge on gear that will collect dust.
Resources to Kickstart Your Prep
Sarah and Mark offer a wide range of expert-led programs, both in person and online, specifically designed for snow athletes. This summer, check out a Yoga in the Wild event at Mt. Bachelor. These one-hour, all-levels classes blend Vinyasa and Hatha yoga and take place right on the mountain with the Cascade mountains as your backdrop, creating a powerful connection between movement and your winter playground. These classes are free but require either a hike up the Evergreen Trail or scenic chairlift ride to access the near Pine Marten Lodge. MobilityDuo also have their Snoga Library which offers yoga and mobility classes to support recovery, flexibility, and strength throughout the season. Mark’s strength training programs provide structured gym-based and bodyweight options, adaptable to every level of athlete.
Their social channels also feature a steady stream of free resources, including movement breakdowns, training tips, and motivation to keep your mountain prep on track.
Conclusion
Whether you're chasing powder, lapping the park, or competing with friends to get the most vertical feet this winter, smart preseason prep can make all the difference for our 6-month ski and ride season. Mobility, strength, cardio, and consistency form the foundation of injury-free, high-energy days on snow.
“Your body is extremely robust. It will show up for what you train for,” Sarah said. That’s a mindset worth taking into every season.
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