7 Tips to Prepare Your Body for Ski Season, According to a Canmore Strength Coach

In the Bow Valley, ski season is more than a sport. It is a lifestyle. Whether you are carving at Sunshine, hitting the back bowls at Lake Louise, or hunting for powder in K Country, your body needs to be ready for the demands of winter on snow. We spoke with Frieda Cornejo, a local strength and conditioning coach who specializes in training mountain athletes. Here are 7 smart and effective tips to get your body slope ready this season.

1. Start Training at Least 10 to 12 Weeks Before Ski Season

If you have not started yet, start now. Beginning 10 to 12 weeks out gives your body the time it needs to build strength, power, and endurance gradually. Even a few weeks of consistent training can make a noticeable difference. Strength training should be the priority, while hiking, biking, and running are great compliments for overall resilience.

Try this: Commit to 2 to 3 strength sessions per week. A simple structure is lower body on one day, upper body and core on another, and a full body day if you have a third.

2. Train With the Mountain in Mind

Living and training in the Bow Valley shapes how we prepare. Here, training is not just about gym performance. It is about building functional strength so you can keep doing the outdoor activities you love. Focus on exercises that carry over to skiing, such as movements that build joint stability, balance, and control on uneven terrain.

Try this: Include 2 to 3 functional patterns in each workout. Examples: squat variations, hip hinges, rotational core work, and lateral movement drills like skater hops.

3. Prioritize Single Leg Strength

If there is one category of exercises skiers cannot skip, it is single leg training. Skiing constantly challenges one leg at a time. Training each leg individually builds balance, stability, and strength through the knees, hips, and ankles. It also reveals and helps correct strength imbalances that traditional two leg lifts can hide. Split squats, step downs, lunges, and single leg deadlifts are key.

Try this: Add 3 sets of 8 to 10 reps per leg of split squats, step downs, lunges, or single leg deadlifts to your lower body days.

4. Mobility Matters Just as Much as Strength

Strength means more when your joints can move well. Keeping your knees, hips, and ankles mobile helps you maintain a strong ski stance, control your edges, and absorb impact. Focus on mobility that you can control through the full range of motion, not just passive stretching. Mobility with strength behind it keeps you stable and durable on the slopes.

Try this: Spend 5 minutes before and after workouts on hip and ankle mobility. Examples: ankle rocks, hip 90 90 transitions, deep squat hold with heel lift.

5. Warm Up Before You Ski, Even in the Parking Lot

One of the most common mistakes skiers make is stepping out of the car and going straight to the chairlift. A simple 5 to 10 minute warm up can set the tone for your day, boost performance, and help prevent injury. Use dynamic movements, lower body activation, and a few light plyometric drills to wake up your muscles and nervous system before your first run.

Try this: Before your first chair, do 8 to 10 bodyweight squats, 10 walking lunges, 10 leg swings per leg, and 20 seconds of light hops or skater jumps.

6. Protect Your Knees With Smart Training

Knee injuries, especially ACL tears, are the most common ski related injuries. Reduce your risk by strengthening the muscles that support and stabilize the knee, including the quads, hamstrings, glutes, and core. Improve hip and ankle mobility to support proper alignment and movement mechanics. Strong legs and stable joints help you stay in control on unpredictable terrain.

Try this: Add hamstring curls, glute bridges, wall sits, and core training 2 to 3 times a week. A simple combination: 30 second wall sit, 12 glute bridges, 10 hamstring curls per leg, 20 second side plank per side. Repeat twice.

7. Treat Recovery as Part of Training

If you ski several days a week, recovery becomes just as important as training. After skiing, keep your body moving to increase blood flow. A short walk, stretching, or a bit of mobility work helps reduce stiffness. Foam rolling, hydration, and good nutrition will also speed up recovery. On rest days, choose active recovery options such as yoga, walking, or an easy spin on the bike to help your body recharge.

Try this: After skiing, move for 5 to 10 minutes rather than collapsing on the couch. Stretch your quads, hip flexors, calves, and glutes, and drink water within the first hour. On rest days, keep it light with a walk, yoga, or an easy bike spin.

The Coach’s Key Takeaway

Take time to prepare your body. Whether this is your first season or your fifteenth, a few weeks of smart training, consistent warm ups, and intentional recovery will make your ski season stronger, safer, and more fun.

Ready to Actually Feel Strong on Day One?

Let’s be honest. Most pre season training has looked like carrying patio beers, not weights. Then opening day hits, your legs are on fire by run three, and day two feels impossible. A little prep now can change your entire season.

To help, we teamed up with Coach Frieda to build a 6 week Slope Ready Program designed for skiers in the Bow Valley.

What You Get:

• Twice a week training with Coach Frieda

• Wednesdays and Fridays from 6:30 to 7:30 PM

• Focused on strength, single leg balance, power, mobility, and core

• Built specifically to translate to skiing, not just general fitness

Why It Works:

• It is a structured system, not random workouts

• Each session builds on the last so you get stronger each week

• You learn proper ski prep training you can repeat every season

Bonus Included:

• Lifetime access to the complete program

• All workouts and video demos to use again each year

• A pre ski warm up you can do at the hill in ski boots

• A recovery routine so your legs stay fresh for back to back ski days

Details

• Cost: 390 dollars

• Spots: Only 12

• Start date: November 12

If you want to feel strong on day one instead of crying halfway down your first run, click here to grab your spot.