Are You Ready For Ski Season?
- Nick Anderson
- Dec 4
- 3 min read
Test Your Function Before Hitting the Slopes
Ski season is right around the corner, and whether you're a skier or snowboarder, your body needs to be ready for the demands of the mountain. Sliding sports require strength, balance, endurance, mobility, and control—meaning the better prepared you are, the lower your risk for injury and the better your performance will be.
Before you strap in and chase fresh powder, take a few minutes to run through this simple self-assessment. These tests give you a snapshot of your general fitness for skiing and snowboarding. If you’re unable to complete any of them, or if they cause pain or compensation, you may be at a higher risk of injury this season.
Below are the tests, what they assess, and what a “pass” looks like.
1. Single Leg Sit-to-Stand
What it tests: Quad strength, control, hip stability, and balance. From a standard chair, stand up and sit down using one leg only. Passing Standard:
Perform 7 reps per side
No pain
No loss of knee control or excessive wobbling
If you struggle with this, your lower-body strength and control may need some preseason training before tackling the slopes.
2. Single Leg Bridge Hold
What it tests: Glute strength, hamstring control, and posterior chain endurance. Lying on your back with knees bent, lift your hips into a bridge using one leg.
Passing Standard:
Hold for 20 seconds
No hamstring cramping
Hips stay level (no dropping on one side)
This movement mimics the demands of skiing’s flexed posture—strong glutes are essential for endurance and injury prevention.
3. Single Leg Calf Raises
What it tests: Calf strength, ankle stability, and endurance for carving and absorbing terrain. Using light fingertip support on a chair, perform single-leg calf raises.
Passing Standard:
20+ reps each side
Full range of motion
Controlled tempo
Your calves work overtime during skiing. If this test is tough, improving calf endurance can drastically boost performance and reduce shin or Achilles discomfort.
4. Single Leg Balance (Eyes Open & Closed)
What it tests: Proprioception and balance—critical for reacting to terrain and maintaining control. Stand on one leg without holding onto anything.
Passing Standard:
10 seconds eyes open
10 seconds eyes closed
If you wobble or lose balance quickly, it’s a sign your stabilizers and reflex control need training.
5. Push-Ups
What it tests: Upper-body strength and core stability—important for pole planting, bracing falls, and all-around durability.
Passing Standard:
Females: 10+
Males: 15+
If upper-body strength is lacking, your ability to brace or recover from awkward positions may be compromised.
6. Toe Touch
What it tests: Hamstring mobility & spine mechanics. Bend forward and reach for your toes without bending your knees.
Passing Standard:
Able to touch feet (or beyond) comfortably
Limited mobility here often shows up as poor ski posture and increased strain on the lower back.
7. Ankle Hinge Test
What it tests: Ankle dorsiflexion—essential for staying forward in your boots and maintaining control. Stand one fist-length away from a wall, keep your heel down, and drive your knee toward the wall.
Passing Standard:
Knee touches the wall without heel lifting
Tight ankles can cause you to sit back on skis, reducing control and increasing injury risk.
How Did You Score?
If you passed all tests—fantastic! You’re likely in good shape heading into ski season.
If you failed one or more, that’s not a bad thing—it simply shows you the areas that need improvement before you get on snow. Addressing these now can help reduce injury risk and improve performance and endurance on the mountain.
Need Help Getting Ready for Ski Season?
At Pin-Point Physical Therapy, I offer:
Ski-specific mobility and strength screens
Preseason strength training guidance
Injury risk reduction programs
Personalized exercise prescription based on your test results
If you want professional help getting slope-ready, book a preseason ski assessment here:👉 https://app.pteverywhere.com/pin-pointpt/bookingonline
I am also offering an at-home ski season prehab program for $49.
Check it out here: https://pinpoint7.gumroad.com/l/fmsbdx?_gl=1*ndnh6g*_ga*NjUyNzQyMzUyLjE3NjA5ODQ3MjQ.*_ga_6LJN6D94N6*czE3NjQ4NjQyOTMkbzExJGcxJHQxNzY0ODY0MzEwJGo0MyRsMCRoMA..
Thanks!
-Dr. Nick PT, DPT
Pin-Point Physical Therapy LLC
Comments