As the snow melts and the resorts shut off their lifts, skiers and snowboarders face the dreaded offseason. While it’s tempting to hang up your boots and spend the summer on the couch, the key to a great opening day next winter is maintaining your ski-shape over the summer.
Skiing is a demanding sport that requires a unique combination of cardiovascular endurance, core strength, and explosive leg power. Here are the best ways to stay mountain-ready during the warm months.
1. Mountain Biking
Mountain biking is arguably the absolute best offseason cross-training for skiers. It uses many of the same muscle groups (quads, hamstrings, and core), requires intense visual focus and route-finding, and trains your body to absorb bumps and terrain changes at high speeds. Plus, many ski resorts convert their slopes into downhill bike parks in the summer!
2. Plyometrics
Explosive leg strength is crucial for absorbing moguls and navigating varied terrain. Incorporate plyometric exercises into your summer workouts. Box jumps, jump squats, and lateral bound jumps (skater jumps) are fantastic for building the fast-twitch muscle fibers required for dynamic skiing.
3. Core Conditioning
A strong core is the foundation of good skiing posture. It protects your lower back and allows your upper body to remain stable while your legs do the work. Focus on planks, Russian twists, and stability ball exercises.
4. Trail Running
Running on a treadmill is fine for cardio, but trail running is vastly superior for skiers. The uneven terrain strengthens your ankles and stabilizing muscles, and the elevation changes build the cardiovascular endurance you’ll need when you head back to high altitude in November.