Warm Up Before You Hit The Slopes
In Utah, winter came back strong with the fluffy powder snow we’ve all been dreaming of. Be sure to stay safe this season by warming up before you ski or snowboard.
It’s interesting that a warmup is practically mandatory before any gym session or fitness class, yet for one of the most physically demanding sports - skiing, many people skip it entirely.
Why Warm Up?
A proper warmup isn’t just tradition, it’s physiology.
Warming up before you train, whether in the gym or out on the mountain, is crucial for both performance and injury prevention. As you move, your breathing deepens, heart rate gradually increases, and blood flow redirects toward the muscles you’ll be using.
This rise in muscle temperature improves the elasticity of tendons and ligaments, enhances joint mobility, and accelerates nerve conduction speed; all of which sharpen coordination and reaction time. Research in the British Journal of Sports Medicine and Journal of Strength and Conditioning Research confirms that dynamic warmups reduce the risk of muscle strain, improve power output, and prepare the neuromuscular system for sport-specific demands.
A warmup that focuses on the legs and balance also primes your proprioceptive system (the body’s internal sense of position and stability) helping you engage proper technique and reduce falls from the very first run.
Try This 5-Minute Warm Up
Challenge yourself to do this short and easy warmup before you hit the slopes. It takes just five minutes — but you’ll feel the difference in your first few turns.
These movements are dynamic, meaning they keep you moving while gently stretching and activating key muscles.
Dynamic stretching before skiing has been shown to improve strength, agility, and balance without decreasing muscle performance, unlike static stretching done before activity.
The Science Behind the Warmup
Dynamic warmups elevate core and muscle temperature by 1–2°C, which enhances muscle contraction velocity and reduces stiffness. This temperature rise also increases oxygen delivery to tissues, activating enzymes responsible for energy metabolism. Essentially it’s “waking up” your muscles for efficient power generation.
In skiing and snowboarding, where quick reactions and eccentric muscle control are constant, a 5-minute warmup can mean the difference between a stable landing and a tweaked knee. Studies show that structured pre-sport warmups reduce injury risk in high-load sports by up to 30–50%, especially those involving jumps, twists, or uneven terrain.
Your Challenge
Try this warmup every ski day this season. Notice how your body feels on that first run, how your turns improve, and how your fatigue decreases.
Five minutes can transform your performance, and protect your season.
References Summary
Fradkin AJ, Zazryn TR, Smoliga JM. (2010). “Effects of warming-up on physical performance: a systematic review.” Br J Sports Med.
Behm DG & Chaouachi A. (2011). “A review of the acute effects of static and dynamic stretching on performance.” Eur J Appl Physiol.
Samson M, Button DC, Chaouachi A, Behm DG. (2012). “Effects of dynamic and static stretching within general and activity-specific warm-ups.” J Strength Cond Res.
Soligard T et al. (2008). “Comprehensive warm-up programme to prevent injuries in young female footballers.” Am J Sports Med.
Faude O, Rössler R, Petushek E. (2013). “Prevention of lower extremity injuries in sports.” Sports Med.