A comprehensive warm-up is a great idea before any physical activity - even skiing and snowboarding. A warm-up does not have to be extremely time-consuming, but it should be specific to the sport/activity and should involve all relevant body parts. Warm-ups not only serve as a way to prepare your body, but they are a great way to get your mind focused and ready for the task at hand. Whether you're a seasoned skier carving through the backcountry or a beginner learning to stay upright on the bunny hill, warming up is a good practice to include in your prep for the day. Neglecting to properly prepare your body and mind can not only reduce performance but may also increase the risk of injury.
Muscle Engagement & Range of Motion: Prepping for Dynamic Movement
Skiing and snowboarding are full-body activities, requiring a complex interplay of muscles across the core, lower, and upper body. The sports also rely on a certain amount of controllable range of motion in the ankles, knees, and hips. The interplay here will help maintain balance, absorb impact, and create force to turn - stabilizing your torso, transferring weight between legs, and shifting your hips to turn, are all movements the body relies on to successfully perform on the mountain. “Cold” (not necessarily meaning temperature), unprepared muscles can be more prone to strains when exposed to sudden movement or stress, making a warm-up beneficial for effective muscle engagement prior to sport.
A good warm-up, as stated before, does not have to take long but should be comprehensive and specific - quality over quantity. Your warm-up should focus on addressing all relevant joints - most notably in the lower extremity - and should include moving these joints and muscles through their full range of motion. That way, all affected areas of the body are primed to take on the challenges of the sport!
One often overlooked part of a comprehensive warm-up are plyometrics - jumping movements. Even if you are not a park skier or rider, all snow sports have some sort of “impact” movement involved. Prepping your joints to handle these demands is also essential. Your warm-up should involve some sort of plyometric activity - such as skipping or hopping, to simulate the impact you may experience on the hill.
Heart Rate: Priming the Cardiovascular System
Skiing and snowboarding can also demand high cardiovascular output, particularly if you're tackling challenging runs, hiking in the backcountry, or generally spending long hours on the snow. Sudden bursts of energy—like quick turns, jumps, or speed changes—require your heart to pump blood efficiently to deliver oxygen to working muscles. Starting these activities without gradually raising your heart rate may lead an individual to fatigue more quickly, cutting your day short or causing you to get out of breath more quickly. A good warm-up raises your heart rate gradually, helping your cardiovascular system prepare for the physical intensity of skiing and snowboarding. The comprehensive warm-up we have been discussing should help to gradually raise your heart rate from a resting state to a more “ready” state. As you feel your heart beating a little faster and your breathing rate increase, your body is transitioning into a more prepared position to begin sport. An elevated heart rate not only increases blood circulation but also helps to warm up your muscles, possibly helping to reduce the risk of sprains and strains.
Mental Readiness: Boosting Focus and Confidence
Skiing and snowboarding can be as much mental as they are physical. Every run requires split-second decision-making, quick reactions to differing terrain, and overall focus. Performing a warm-up can also center you on the activity you are about to start - use the warm-up to help forget about what happened yesterday or earlier that morning and enter a more task-oriented mind space.
During your warm-up, you can also practice visualization techniques to prepare yourself mentally. Picture yourself just getting off of the lift, successfully navigating a trail, or executing a jump with control and confidence. This can be especially helpful if a skill is new or prior to competition. Mental readiness exercises help reduce anxiety and increase concentration, enabling you to react to obstacles and changing conditions more intuitively and with less hesitation.
Warming Up: A Small Investment for a Big Payoff
Taking the time to warm up before hitting the slopes is a small yet potentially powerful way to improve your skiing or snowboarding experience. Priming joints, muscles, your cardiovascular system, and your mind can create focus and may help reduce your injury risk. Next time you’re gearing up for a day on the mountain, give your body and mind the preparation they need to ski or board with confidence. With every turn, jump, and slide, you’ll feel more in control, and better prepared!
Contact Ascent Tahoe with any questions at shawnee@ascenttahoe.com and kerry@ascenttahoe.com.
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