Pre-Season Fitness: Power Up for Winter
Getting fit for ski season doesn’t have to be a chore. This is about having fun, moving your body, and setting yourself up for a great winter. If you want to shred harder, ride longer, and reduce your risk of injury when the lifts start spinning, a little pre-season prep goes a long way.
From pro riders to coaches and instructors, all prime their bodies before winter — why? Because strong legs, solid core strength, and nimble agility make the difference between a tired first run and charging all day, every day.
We linked up with snowboarder and PT Marty from Evolution Gym in Fernie, with Nonstop coach Tom, to demo how to level up your fitness in quick, fun sessions. These moves don’t take forever, they’re easy to slide into your daily routine, and you can do them pretty much anywhere.
Dynamic Warm-Up
Think of this as firing up the engine. A good warm-up gets the joints moving, blood flowing, and your body primed for action. Check out the video, get loose, and feel the difference when you dive into the next exercises.
Includes:
- Knee to chest
- Quad stretch
- Hamstring stretch
- Hip rotations
- High kicks
- Adductor stretch
Ski Season Fitness Preparation – Dynamic Warm-Up Now Playing
Strength Movements
Once you’re warmed up, it’s time for the strength moves. The next three videos focus on building stability and core power — the foundations for skiing and riding like an athlete. Strong legs and abs equal smoother turns, more control, and less chance of getting injured.
Includes:
- Box squats
- Push ups
- Bird dogs
- Glute bridges
- Reverse lunges
- Banded rows
- Plank
- Wall sit
- Lateral towel slides
- Side plank
- Single leg glute bridges
- Hamstring towel curls
Ski Season Fitness Preparation – Strength Movements #1 Now Playing
Ski Season Fitness Preparation – Strength Movements #2 Now Playing
Ski Season Fitness Preparation – Strength Movements #3 Now Playing
Exercises for Home
Short on time? No sweat. Marty’s got you covered with quick-fire exercises you can sneak in at home. They’re simple, effective, and guaranteed to keep you moving even on busy days. No gear, no hassle.
Includes:
- Air squats
- Split squats
- Push ups
- Side to side lunges
- Calf raises
Ski Season Fitness Preparation – Exercises for Home Now Playing
Explosive Movements
Now it levels up. These power-packed movements are all about firing up speed, pop, and agility. They’re a little more advanced, so make sure you’ve nailed the basics first. Get ready to feel bouncy, springy, and ready to launch yourself into powder stashes all winter long.
Includes:
- Squat jumps
- Side to side jumps
- Broad jumps
- 180 squat jumps
- Single leg lateral bounds
- Single leg broad jumps
Ski Season Fitness Preparation – Explosive Movements #1 Now Playing
Ski Season Fitness Preparation – Explosive Movements #2 Now Playing
Early-Season Training
Onto the fun part — after building strength, stability, and power, the next step is taking it back to the mountain. Every pro athlete does this pre-season, and so should you. If you want to kick off your winter with style, our early-season technical camps in Italy are the perfect place to fine-tune your turns while soaking up the stoke.
Go Further
At Nonstop, we’ve got a whole line-up of ways to take your winter further — whether it’s an instructor course, all-mountain camp, or full-on backcountry trip. Wherever you want your skiing or riding to go, we’ve got the coaching and setup to get you there.