Six weeks is all it takes to get your body ready for skiing: strengthen your thighs, build core strength, and work on your balance to protect your knees. The program is divided into three two-week blocks, progressing from basic strengthening to more dynamic movements. See below for a week-by-week breakdown.
In a nutshell
- Weeks 1 and 2: Basic leg strength training and core exercises (squats, lunges, static core exercises).
- Weeks 3 and 4: More challenging strength training and balance exercises (Bulgarian lunges, balancing on an unstable surface).
- Weeks 5 and 6: more dynamic movements similar to those used in skiing (jumps, weight shifts).
- Three 20- to 30-minute sessions per week are enough, in addition to a cardio activity (cycling, brisk walking, swimming).
- The primary goal: to protect the knees by building muscle endurance in the thighs and improving proprioception.
Why should you prepare your body before skiing?
Skiing puts the thighs under prolonged contraction—a type of exertion not typically encountered in daily life. Without proper preparation, the first runs can cause muscle soreness that ruins the first few days, and the muscle fatigue that sets in by the end of the day increases the risk of falling. Dr. Perraudin, an orthopedic surgeon, recommends starting physical preparation two months before your trip, incorporating cycling, swimming, or running in addition to strength training for the thighs and core exercises.
Why are the knees the priority?
Most knee sprains in skiing—particularly injuries to the anterior cruciate ligament—occur during low-speed falls, when skiers lose their balance, or at the end of the day when fatigue sets in. Improperly adjusted ski boots and bindings also play a role, but physical conditioning remains a key factor: training focused on neuromuscular control and balance is associated with a reduced risk of anterior cruciate ligament tears, according to studies cited by this surgeon. In practical terms, this involves building muscular endurance in the thighs and performing proprioception exercises (balancing on one leg).
Weeks 1 and 2: Laying the Groundwork
- Bodyweight squats: 3 sets of 15 repetitions.
- Walking lunges: 3 sets of 12 repetitions per leg.
- Core exercises: 3 sets of 30 to 45 seconds.
- Step-ups or stair climbs: 3 sets of 15 repetitions per leg.
Two to three sessions a week are enough at this stage. The goal is to get your thighs used to sustained exertion again, without pushing for maximum intensity.
Weeks 3 and 4: Strengthen and Stabilize
- Bulgarian lunges (back foot elevated): 3 sets of 10 repetitions per leg.
- Balance on one leg, first with your eyes open, then with your eyes closed: 3 sets of 30 seconds per leg.
- Side plank: 3 sets of 30 seconds per side.
- Deeper squats, controlling the descent: 3 sets of 12 repetitions.
This is the exercise that provides the most protection for the knees: balance training develops proprioception—the body’s ability to react quickly to a loss of balance, such as during a low-speed fall.
Weeks 5 and 6: Getting Closer to the Skier's Movement
- Jump squats with a controlled landing: 3 sets of 8 repetitions.
- Side-to-side jumps from one foot to the other: 3 sets of 10 repetitions per side.
- Dynamic core training (controlled torso rotation): 3 sets of 10 repetitions.
- Squat position held at 90 degrees: 3 sets of 30 to 45 seconds.
These exercises are similar to the core work involved in skiing: changing direction, regaining balance after losing it, and maintaining a bent-knee position. More advanced thigh strengthening exercises, separate from ski training, are detailed in our article on progressive overload.
Should we also do cardio?
Yes, in addition: cycling, swimming, or running help maintain overall endurance, which is useful for getting through a full day on the slopes without becoming overly tired by the end of the day—the time when the risk of falling increases.
What We Forget Most Often
Knee training doesn't stop six weeks before you head out—it's a year-round commitment. Doing lunges and squats every morning, even just a short routine, helps strengthen the muscles around the knee and ensure stability once you're on the slopes.
What if I only have 2 or 3 weeks left?
A short program is better than no preparation at all. Focus on the exercises for Weeks 3 and 4 above (strength and balance), which offer the greatest benefits for protecting your knees in a short amount of time.
How do I structure a program that's right for my level?
The right balance depends on your current skill level, whether or not you have a history of knee injuries, and the number of days you plan to ski. A 60-minute personalized assessment allows us to tailor this program to your specific situation. For coaching packages, please visit the Services page.
Frequently Asked Questions
How long before departure should you start?
Six weeks is a good guideline, with a minimum of 2 to 3 weeks if time is limited. An orthopedic surgeon recommends starting preparations up to two months before departure.
Is core strength enough to protect the knees?
No, not on its own. Thigh muscle endurance and balance (proprioception) are just as important as core strength for reducing the risk of a sprain.
Should you stop training right before the race?
No, but ease up on the intensity during the last 2 to 3 days so you'll be well-rested and free of soreness that might get in the way of your first runs.
Is this program suitable after a knee injury?
If you have a history of knee problems, consult a doctor before resuming a strength-training program, and have your bindings checked before skiing.
Do children need to prepare, too?
A child who is active on a daily basis generally does not need a specific program. Adults, who are often less active in this type of movement throughout the year, benefit the most from it.
To learn more: sports coaching in Paris, body composition analysis, or contact me.
Sources
- Dr. Perraudin, orthopedic surgeon, Anterior cruciate ligament: knee sprain while skiing. https://www.docteurperraudin.com/ligament-croise-anterieur-entorse-ski.html
- Docdusport: Physical Training for Ski Trips and Winter Sports. https://www.docdusport.com/la-preparation-physique-aux-sejours-de-ski-et-des-sports-dhiver/
About the Author: Louis Fabre is a former tennis player (Roland Garros, NCAA Division I at Texas Tech) who holds dual master’s degrees in physical training and sports nutrition, with over 10 years of coaching experience and more than 2,000 clients.
