Is Your Body Ready for Ski Season?
5 Self-Checks to Try Before Opening Day
The skis are coming out of storage. You’re checking your gear, thinking about your season pass, and waiting for that first forecast with snow in it.
But how is your body feeling about all of this?
Whether you spend winter cruising groomers, chasing powder, or earning your turns, fall is a good time to take stock of your strength, balance, and mobility. Being active all summer gives you a starting point, but it’s still worth making room for some focused preparation before opening day.
These five self-checks can help you identify what feels strong, what feels challenging, and where you might want to spend some training time.
Before you start
Warm up with a few minutes of easy movement. Use the same setup on both sides, take a short rest between attempts, and jot down what you notice.
Pay attention to control, fatigue, and comfort. Stop a test if it causes pain, and keep a sturdy support nearby for balance tasks.
These checks offer a snapshot of how you move today. They don’t diagnose an injury, predict whether you’ll get hurt, or guarantee that you’re ready for every demand of skiing.
Use the benchmarks below as training targets for these self-checks. They aren’t validated pass/fail cutoffs for ski readiness or injury risk. Record your numbers alongside how the movement feels and any differences between sides.
1. Heel-to-toe lunge: How controlled do you feel?
This narrow-stance movement challenges your balance and your ability to control your hips and trunk.
Try it:
Stand with one foot directly in front of the other, heel-to-toe.
Slowly bend your knees and lower into a shallow lunge.
Pause briefly, then return to standing.
Complete five repetitions, then switch which foot is in front.
Benchmark: Complete 5 controlled repetitions with each foot in front, keeping your pelvis level, torso tall, and knee from collapsing inward.
Notice: Does one position feel noticeably steadier? Can you lower and rise without excessive wobbling or twisting? Is either side uncomfortable?
If this feels challenging, start with a wider split stance and a hand on a sturdy support. Build control there before narrowing your stance.
2. Single-leg balance: What happens when you close your eyes?
Balance relies on several sources of information, including vision. Closing your eyes makes this task more challenging by removing that visual input.
Try it:
Stand beside a counter or sturdy surface you can grab immediately.
Lift one foot and find your balance with your eyes open.
If you feel steady and safe, close your eyes.
Time your hold, up to 30 seconds.
Stop when your lifted foot touches down, you hop, or you need support. Repeat on the other side.
Benchmark: Hold for 20–30 seconds per side, with minimal sway and no touchdown, hopping, or grabbing support.
Notice: Is there a consistent difference between sides? Does one side require more corrections?
There’s no need to force an eyes-closed hold. Practicing with your eyes open, then adding gentle reaches with your free foot, is a useful place to start.
3. Single-leg elevated bridge: Can you keep your hips level?
This movement challenges your hip muscles and hamstrings while asking you to control your pelvis.
Try it:
Lie on your back with your shoulders on the floor.
Place one foot on a stable bench or step, with that knee bent approximately 90 degrees. Keep the other leg lifted.
Push through your planted heel to raise your hips, keeping your pelvis level.
Lower with control, taking approximately one second up and one second down.
Count controlled repetitions, stopping when you can no longer maintain your position. Rest, then switch sides.
Benchmark: Complete 21 controlled repetitions per side, taking approximately one second up and one second down. Keep your shoulders on the floor, your planted foot elevated, and your hips level.
Notice: Does one side fatigue sooner? Do your hips rotate or drop? Do you feel pain or cramping?
If this feels challenging, begin with a double-leg bridge on the floor and build control before progressing.
4. Narrow Squat with a pause: How comfortable is your range of motion?
This check lets you explore how your ankles, knees, and hips work together during a squat.
Try it:
Start with your feet together, with a sturdy support nearby.
Squat as low as you comfortably can while keeping your heels on the ground.
Pause for five seconds, then stand with control.
Repeat three times.
Benchmark: Complete 3 repetitions, holding the bottom position for 5 seconds each time, with heels grounded and hips below knee level, without pain or loss of balance.
Notice: Do your heels lift? Do you shift toward one side? Is there discomfort, or does the pause feel difficult to control?
A narrow squat is challenging, and your proportions influence how it looks. Try a comfortable, slightly wider stance as well. Limited depth alone doesn’t tell you which joint needs attention.
5. Single-leg wall sit: How long can you hold with control?
A wall sit gives you a simple way to compare thigh muscle endurance between sides.
Try it:
Lean your back against a wall and slide into a comfortable squat position.
Begin with both feet on the floor. If that feels manageable, lift one foot.
Hold while keeping your position steady and breathing normally.
Stop when your position changes or you feel pain.
Record your time, rest, and repeat on the other side.
Benchmark: Hold for more than 30 seconds per side, with your knee bent approximately 90 degrees and without losing position or experiencing pain.
Notice: Does one leg fatigue much sooner? Can you maintain a similar position on both sides?
Use a shallower position or keep both feet down if needed. Keep the setup consistent when comparing your results.
What should you do with your results?
Use what you notice to give your preparation some direction.
If a movement feels challenging, choose a manageable version and build from there. Record your starting point so you can repeat the same check as your training progresses.
A difference between sides is something to explore, rather than a reason to panic. Persistent pain, a substantial difference, or difficulty related to an old injury is a good reason to get an individualized assessment.
At Burlington Physical Therapy, we can help you understand what you’re noticing and build a plan around your goals for the mountain.
Put your preparation into practice with SnowFit
Ready to give your ski-season preparation a spot on the calendar?
SnowFit returns to HWPO GYM VT on Monday, October 19!
Burlington Physical Therapy’s six-week series includes one coach-led workout and one independent workout to complete each week, helping you build strength and fitness ahead of opening day.
Your six-week pass includes:
Monday classes from 6:45–7:45pm
One independent workout each week
One Open Gym session per week at HWPO GYM VT
Bring your excitement for winter. We’ll help you put in the work before the lifts start spinning.