Hit the Slopes Strong: Physical Therapy Tips for Power and Agility

Ski season is just around the corner, and if you’re ready to hit the slopes, preparation is key. Skiing challenges your legs, core, and balance in ways that everyday activities rarely do. With the right strength, power, and agility training, you can improve your performance, reduce fatigue, and protect yourself from injury — all while enjoying more confidence on the mountain.

Why Preparation Matters

Skiing involves quick turns, sudden stops, jumps, and shifts in terrain. Your knees, hips, and core take a lot of stress during each run. Without proper preparation, skiers are more prone to injuries like ACL tears, ankle sprains, and lower-back strains. Physical therapists often see clients who could have prevented discomfort with pre-season conditioning.

1. Build Leg Power

Strong legs are the foundation of every turn and jump on the slopes. Power comes from explosive strength, not just endurance.

PT Tips:

• Squats and Split Squats → Strengthen quads, glutes, and hamstrings

• Step-Ups or Box Jumps → Train explosive power for quick movements

• Deadlifts or Hip Hinge Variations → Build posterior chain strength for stability and control

2. Enhance Agility and Balance

Skiing requires rapid weight shifts and precise control over unstable surfaces. Improving balance and agility helps you react to changes in terrain while reducing injury risk.

PT Tips:

• Single-Leg Balance Drills → Use eyes closed or on a foam pad to challenge stability

• Lateral Lunges and Side-to-Side Hops → Mimic ski movements and strengthen hip abductors

• Agility Ladder or Cone Drills → Train quick footwork and coordination

3. Strengthen Your Core

Your core connects your upper and lower body, helping you maintain posture and absorb forces during turns. A stable, strong core reduces strain on your spine and knees.

PT Tips:

• Planks with Arm/Leg Lifts → Build anti-rotation stability

• Russian Twists or Cable Rotations → Improve rotational control

• Bird Dogs or Dead Bugs → Enhance spinal alignment and coordination

4. Prioritize Mobility

Tight hips, ankles, or shoulders limit your movement and reduce your ability to react quickly on the slopes. Mobility drills improve range of motion and reduce compensations that lead to injury.

PT Tips:

• Hip Openers: 90/90 stretch or dynamic hip circles

• Ankle Mobility: Wall dorsiflexion drills or calf stretches

• Thoracic Spine Rotation: Cat-cow with rotation or seated twists

5. Recovery and Consistency

Power and agility don’t appear overnight. Consistent training, combined with adequate rest, stretching, and recovery, ensures your muscles adapt safely. Physical therapists can also identify imbalances or weaknesses that may affect your skiing and provide targeted exercises to address them.

This ski season, don’t just show up — show up prepared. Building leg power, core stability, agility, and mobility helps you ski stronger, safer, and with more confidence. By combining PT-informed exercises with consistent training, you’ll be ready to handle whatever the mountain throws at you.

Hit the slopes with strength and control — your knees, hips, and back will thank you.