GREAT NORTHERN PHYSICAL THERAPY P: 406-586-4678

If you search the Web you will find many different approaches to pre-season ski conditioning.  It can be challenging to know which program is best for you.  While it is true that there are many different ways to achieve your goals, there are some basic principles that should drive the development of a good pre-season ski program.  In this article, I hope to explain these principles and apply them to develop a program that you can use for your pre-season workout.

 The first principle is that your workout must be safe.  This is one of the biggest mistakes people make regarding the program they choose.  You must be honest with yourself about what your conditioning level is when you start and pick a starting point that is appropriate for you.  If you have been sitting at your desk all fall and jump directly into a plyometric exercise program, you are likely to become injured before you even get on the slopes.  For you, the start point should be to develop some basic strength and conditioning and then progress into more dynamic exercises.  This means that your program will take longer and your start time should be earlier.  Your age will also play a role in the speed of your progression.  Let’s face it, as we get older, it simply takes longer to get in shape and it is much easier to injury ourselves as we work out.   

The second principle is that your pre-season ski program should match the physical demands faced while skiing.  Not everyone skis the same and so not every program will be right for you.  You should take an honest look at what kind of skier you are.  If you are an aggressive skier who skis backcountry, off the Bridger ridge, or off the tram at Big Sky, your pre-season program should look different than if you ski greens and an occasional blue run, avoiding bumps and jumps.  If you never leave the ground while skiing, you probably don’t need much jumping in your workout.   Below are some characteristics of skiing that you should look for in every pre-season ski program. 

1.       Skiing is dominated by eccentric squatting.  You perform an eccentric squat when you resist and control your speed as you lower into a squat position. 

2.       Skiing requires the ability to maintain a squat position for an extended period of time.

3.       Skiing also requires quick explosive lower extremity movements not only in the sagittal plane but also in the rotational and frontal planes.

4.       There are also significant demands on your core in the rotational and frontal planes.

These are the four components that should be in every pre-season ski workout.  Below is an example of a progression that I recommend and contains all four of these components.  This routine starts at a moderate level so depending on your level of conditioning you may need to start easier.  You can do this by doing less reps or holding the lift for shorter duration.  It also assumes that you are healthy and do not have any active injury that requires special consideration.  This program also gives a solid progression for those who are more fit and ski more aggressively.  As you progress through these exercise phases, and your conditioning level improves, you want to work through the exercises with increasing speed.  By super setting (going directly from one exercise to another without a rest) lower extremity and core exercises you can work through the strengthening progression in less than 30-45 min.  Additionally, this program can be done in your living room with very little equipment.  This program is designed to prepare you for skiing and will help reduce your chances of being injured on the slopes.  If you have any questions or have a specific injury that you would like addressed prior to skiing call us at (406) 586-4678. We would love to help you any way we can.  

Phase One – General Lower Extremity Conditioning

  • Cardiovascular fitness:  2-3 days/week

    • Run, bike, elliptical, stair climber for 30-60min

  • Strength and Power: 2-3 days/week


Pre-Season Ski Program - reps and sets only.jpg

Phase Two:  Intermediate Dynamic Exercises

  • Cardiovascular fitness:  2-3 days/week

    • Same as phase one – increased the intensity as tolerated.

  • Strength and Power:  2-3 days/week

  • Super Set #1  –  (1 set of each exercise and repeat 2-4 times)

    • Squats – Single Leg with Rotation 

      • 5-15 reps/side

    • Telemark Jumps

      • 15-20 reps/side

    • Speed Squats    

      • 20-30 reps

  • Super Set #2  –  (1 set of each exercise and repeat 2-4 times)

    • Cup Pickup

      • (4-5 cups/sd)

    • Bosu Skier Tucks (you can do this without the bosu)

      • 30-60 sec hold

    • Dynamic Step-ups (Front, Side, And Rotational)

      • 15-20/sd

  • Core:  2-3 days/week (work this into either your cardio days or strength and power days)


Pre-Season+Ski+Program+-+Phase+2+Core.jpg

 

Phase Three:  Advanced Plyometric Exercises

Cardiovascular fitness:  2-3 days/week

  • Same as phase one just further increased the intensity as tolerated.

  • Strength and Power:  2-3 days/week

    • Super Set #3 (1 set of each exercise and repeat 2-4 times)

      • Squats – Single Leg with Rotation

        • 5-15x/sd

      • Telemark Jumps

        • 15-20/sd

      • Jump Squats

        • 10-20 reps

  • Super Set #4 (1 set of each exercise and repeat 2-4 times)

    • Bosu Skier Tucks (with or without the Bosu)

      • 30-60 sec hold

    • Box Jumps – Front

      • 10-15 reps

    • Lateral Hurdle Hop

      • 10-15 reps

    • Skier Jump Turns

      • 10-15 reps

  • Core:  2-3 days/week (same as in phase 2)

Note:  If you are a backcountry skier, I recommend that you include an incline into your workout – such as a stair climber or elliptical with the front inclined.  Also, many backcountry skiers experience hip flexor pain during and after a longer skin.  I have found the rowing machine to be a great way to improve your hip flexor strength and improves your ability to pull your ski forward through deep snow during the tour in. 

 

Keeping Young Athletes Safe

Sep 18, 2025

Keep Young Athletes Safe: Your Guide to Preventing Sports Injuries

School is back in session, and so are fall sports! Whether your child plays soccer, football, volleyball, or is running cross country, keeping them injury-free should be your top priority. The good news? Most youth sports injuries can be prevented with the right approach.

Start with Smart Conditioning
Conditioning is the foundation of injury prevention. Young athletes should begin training at least 4-6 weeks before their sport starts. This gives their bodies time to adapt slowly.

Start with the basics like jogging, jumping jacks, and bodyweight squats. Add sport-specific drills gradually. A soccer player might begin with light ball work, while a runner starts with short, easy distances. The key word here is “gradually” – adding too much too soon leads to injuries.

The Power of a Proper Warm-Up
Never skip the warm-up! A good warm-up is like starting your car on a cold morning. It gets everything moving smoothly. Spend 10 – 15 minutes doing light cardio and dynamic stretches. Think leg swings, arm circles, and gentle lunges. Save static stretching (where you hold the stretch) for after practice.

Recovery is Not Optional
Here’s what many parents don’t realize: rest days are as important as training days. During rest, muscles repair and grow. Young athletes need at least one full rest day per week. They also need 8-9 hours of sleep each night.

Watch for signs your child needs more rest. Are they more tired than usual? Getting sick often? Complaining of aches and pains? These are red flags that they’re overdoing it.

Fuel the Machine
Good nutrition powers performance and prevents injuries. Make sure your young athlete eats regular meals with plenty of fruits, vegetables, lean proteins, and whole grains. Don’t forget hydration! Water should be their go-to drink, save the sports drinks for when they’re exercising for over an hour.

Listen to Their Body
Teach your child that pain is not normal. The old saying “no pain, no gain” is dangerous for young athletes. Some muscle soreness after hard workouts is normal, but sharp pain or pain that doesn’t go away needs attention. Help your young athlete learn to pay attention to their body, and to understand the difference.

When to See a Professional
If your child has pain that lasts more than a few days, affects their daily activities, or keeps them from playing their best, it’s time to see your physical therapist. Early treatment prevents small problems from becoming big ones.

Remember, the goal is to keep sports fun while building lifelong healthy habits. With proper preparation and smart training, your young athlete can have a safe and successful season!

NEURO PT

Nov 19, 2024

A cornerstone to treating the whole person in physical therapy is providing patient-
centered care. This is true for all forms of physical therapy, and perhaps more profound
when applied to those who’ve experienced a neurologic injury or disease. But
regardless of your reasons for seeking physical therapy services, we all want to be
seen, understood, and valued in our care.
Patient-centered care relates to understanding and honoring your unique situation and
goals. We value shared decision-making between yourself and your physical therapist,
and ensure that your physical therapy is tailored to align with your goals. We strive to
have a strong therapeutic-alliance with our patients, establishing an effective working
relationship and empowering our patients to become active participants in their care,
leading to more meaningful outcomes.
Our approach to understanding your unique situation and goals includes the use of a
biopsychosocial model of care. This model emphasizes the interconnectedness of our
biological, psychological, and socio-environmental factors in our lives. When this model
is applied to physical therapy care, we work to understand, assess, and intervene in
varied domains of your health to improve your overall well-being and to achieve your
goals.
In neurologic physical therapy, we may look at a variety of aspects of your health to
better understand how we can work together to reach your goals. This may include
assessing and treating one or more of the following:
– Physical limitations; including strength, range of motion, neural dynamics, joint
integrity, and biomechanics.
– Motor control; including our bodies ability to utilize and integrate multiple systems
to produce a movement or complete a task.
– Sensory systems; including vestibular, proprioceptive, tactile and visual systems
that impact our ability to use our bodies effectively.
– Autonomic nervous system; including the regulation of our internal processes to
help improve your functional abilities.
– Lifestyle; including understanding your sleep, nutrition, stress, and substance use
as it relates to your health and function.
– Psychosocial; understanding your self-efficacy, or confidence, in your condition
and abilities, how behavioral health may affect your physical health and function,
and your needs for autonomy and motivation in your care.

If you’d like to learn more about neurologic physical therapy and how it may be of
benefit to you in your journey, please contact us at Great Northern PT!
Phone: (406) 586-4678
Email: rita@greatnorthernpt.com

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