Ski Ready: 6-Week Preseason Ski & Snowboard Leg Strength, Balance and Power Program (Fillable + Printable PDF)

Ski Ready is a 6-week preseason program for skiers and snowboarders. Skiing asks your legs to hold a bent stance for minutes at a time, absorb bumps, and shift side to side while your upper body stays quiet. Ski Ready trains those jobs in order, at home, so you can head into opening day with a plan.

How it works

- Weeks 1-2, Foundation: ankle and hip range for a good ski stance, squats, split squats, and core control

- Weeks 3-4, Strength & Endurance: single-leg and side-to-side strength, slower lowering, longer wall sits

- Weeks 5-6, Power & Slope Ready: hops with soft landings, quick feet, and leg-burner rounds shaped like a long run

- 3 sessions a week, 30-35 minutes, plus easy cardio days

- 4 screens on Day 1, retested at the end of Weeks 3 and 6

What's inside (27 pages, fillable PDF plus a printer-friendly version)

- 4 baseline screens (wall sit, single-leg balance, step-down, ankle) with a fillable Screen & Retest Log

- A full session for each phase with the dose and key cue for every exercise

- 21-exercise library with an easier and a harder option for every exercise

- 5-minute on-snow warm-up for the base or lodge, plus adjust-on-any-day rules

- 6 fillable weekly logs: per-exercise check-offs, effort, and notes

- Final results page and an in-season keep-it plan

- Demo video links for every exercise and screen

Equipment: a mat, a wall, a sturdy chair or bench, a low step, one dumbbell or kettlebell (a loaded backpack works), and a long resistance band with an anchor. Optional: mini band, second dumbbell.

Who it's for: resort skiers of any level, snowboarders (every single-leg exercise is trained on both sides), backcountry skiers, weekend warriors, and adults 40+ getting ready for the season. Start about 6 weeks before your first ski day.

Skiing and snowboarding carry risk. This program builds fitness; it does not replace lessons, proper equipment, or mountain safety rules.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.