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Prevention · 12-week preparation
Arrive strong. Ski stronger.
Most ski injuries are trained out before you leave home. A three-phase, 12-week strength programme with home and gym versions, general equipment advice and the 3-minute Ice-Breaker warm-up — included with Trip Protection.
Three phases
Foundation. Control. Power.
Three sessions a week, 8–12 repetitions. Each phase builds the one before it, so by the week you fly the forces of a turn feel familiar.
Phase 1 · weeks 12–9
Foundation
Sit-to-stand, step-ups and bridges. Learn to load the knee through its full range without pain — the base before load increases.
- Sit-to-stand · 3×12
- Step-ups · 3×10 each side
- Glute bridges · 3×12
- Single-leg balance · 3×30s
Phase 2 · weeks 8–5
Control
Single-leg movements, lateral lunges and planks — the hip stability and trunk control that hold a turn when the snow changes.
- Single-leg RDL · 3×8
- Lateral lunge · 3×10
- Star-excursion balance · 3 rounds
- Plank progressions · 3×45s
Phase 3 · weeks 4–1
Power
Eccentric loading, weighted and rotational work that mimics the forces of the piste — and a taper in the final week.
- Eccentric step-downs · 3×8
- Weighted lateral work · 3×8
- Rotational medicine-ball · 3×10
- Taper + kit check · week 1
Every first run
The 3-minute Ice-Breaker warm-up.
A pre-run routine you can do at the top of the first lift — no equipment. Cold muscles and stiff joints are where the first-morning injuries happen; three minutes changes the odds.
- Leg swings, hip circles and trunk rotations — 60 seconds
- Squat-to-calf-raise and lateral hops — 60 seconds
- Two easy turns before the first real run — 60 seconds
Equipment
Things to think about before the first lift.
If you own your kit, make sure it is in good condition and serviced. If you are hiring, understand what the fitter is doing and say if a joint has been injured before. Check the weather, and talk to your group about how you will ski together.
The programme is included with Trip Protection.
£35 covers the week — and the twelve weeks before it.