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Among the most physically demanding sports out there, skiing and snowboarding involve nearly every muscle group, challenging and changing conditions, and require serious endurance if you’re hoping to make the most of those valuable lift passes. While that perfect powder day may be tempting you to rush to the lift line, taking the time for a proper warmup is essential. Before that first run, try these simple warmups to get the blood flowing, prevent avoidable injury, and prepare your body for the physically challenging day ahead.
1. Swing Those Legs & Arms for Better Range of Motion
Tight knees, stiff shoulders, and rigid wrists are the last thing you want to start your day on the mountain with. Before stepping into your bindings, warm it up with some simple leg and arm mobility swings. While swinging your legs, be sure to incorporate back and forth motions, circular leg rotations, and cross/side-to-side motions that replicate the type of mobility you’ll need on the slopes. With your arms, work in circular shoulder rotations, overhead reaches, and incorporate wrist and elbow motions into the mix to loosen your arms at every pivotal point.
With all of the upper and lower body swinging motions, aim for at least 2-3 sets of 10 to get the circulation flowing to your joints, fingers, and toes. After you’ve completed the swinging motions, you can finish with gentle stretching at the end-point of the motions to loosen any particularly stiff target areas like your legs, wrists, or shoulders.
2. Core & Hip Twists for Safer Turns
A strong core is the center of every great turn, so be sure to work in some hip and core maneuvers while warming up. Begin with feet and shoulders aligned, then gently twist back and forth from the hips. Use your arms and core to guide the lateral twisting motion from your shoulders without moving your feet. After 20 to 30 complete twists, replicate the same motion but hold the pose at the end of the twist for 10 seconds. This warm-up is simple, yet it actively primes the back, core, and hip muscles for the excessive amount of twisting and core coordination you’ll need on the mountain.
3. Squats for Sturdy Skiing & Boarding
Once your arms, legs, and hips are properly loosened up, it’s time for some squats. 20-30 squats will warm up every major lower-body muscle group, while simultaneously lubricating joints and improving blood flow to your hips, knees, and ankles for proactive injury prevention. While standing straight with feet about shoulder-width apart, gradually bend at the hips and knees as you lower into the squat position. Go as low as you can without letting your knees bend in front of your feet. Slow, balanced, and sturdy is the key here!
Once you’re all warmed up and ready to hit the slopes, check out our ski store in Delaware to stay warm and keep that blood flowing no matter the weather!
