As the first few snowflakes fall to meet our mountain’s peeks, it doesn’t take long for our adventure seeking souls to begin longing for winter activities again. While the fall season keeps us in wait for fresh powder days, it is a time for preparation and anticipation. Between snow skiing, snowboarding, ice skating, and other winter activities, thousands of people are treated for injuries related to winter sports every year. Many of these injuries can be prevented by keeping in good physical condition, and the downtime during fall presents the perfect opportunity to do just that.

Here is a quick conditioning guide to start during the fall to help your body prepare for winter activities. Working with a personal trainer who can give you an activity specific conditioning program is also a great way to train for optimal performance. If you have a current or preexisting injury, speaking with a physical therapist is always a good idea before beginning a workout routine so that you do not make your injury worse.

*Always consult your healthcare professional before beginning any workout routine.

Do this routine at least 3-times per week for the best results:

If you are unsure what some of these exercises are, we suggest searching for examples on YouTube

1. Warm up

  • Jump Rope – 1 minute
  • High Knees – 30 seconds
  • Jumping Jacks – 20 reps
  • Inchworm – 5 forward and 5 backwards

2. Dynamic Stretches

  • Ankle, knee, hip, shoulder circles – 5 reps on each side
  • Leg swings front to back and side to side – 10 on each side
  • Windmill toe touches – 5 on each side
  • Reach down to toes then reach to the sky – 5 times
  • Side step and reach across

3. Agility

  • Step ups on chair or bench – 12-15 each leg
  • Dot drills. Set up five dice or paper circles on the floor in a star pattern. Practice running and jumping from point to point for 1 minute.
  • Front and back hops – 20 seconds
  • Side to side hops – use both feet for 20 seconds, then single foot for 20 seconds each side

4. Power

  • Squat Jumps- floor to sky and/or knees to chest- 15 reps
  • Power Skips- 30 skips

5. Balance

  • Single leg squat  – 5 reps each leg
  • One legged hops – 10 on each leg
  • Standing on one leg – 30 seconds with eyes open


Key things to remember this winter season –

  • Warm up thoroughly before playing or participating in any winter activities. Cold muscles, tendons, and ligaments are vulnerable to injury.
  • Drink plenty of water before, during, and after activities.
  • Avoid participating in sports when you are in pain or exhausted.