6 Essential Moves to Power Up Your Pre-Season Training
By Aimee Fuller – former Team GB 2 X Olympian, Author, broadcaster and Yogi
It’s that time of year when the summer body is no longer a thing – and let’s be honest, was it ever? We’re all here for the winter body. You don’t need a gym membership, bulky gym machines or expensive cardio subscriptions to get snow fit. I am guilty of it: summer for me is all about being outside and getting the miles in on the feet (I do love my running) – but the sports we love require more than just a cardio kick.
It’s about agility and being primed to stay mobile and strong so we can do what we love most: get creative and ride from first lift to last on a powder day.
Skiing and Snowboarding require a solid foundation of strength, balance and stability – and you can do all of that outdoors with a little creativity. My motto? Get outside and use what’s around you. Ten minutes is better than no minutes, and that’s how I motivate myself. A simple park bench is all it takes to transform your pre-season training. Here are six moves to get you snow strong and ready for the mountain.
Single-Leg Step-Up Lunge onto the Bench
Find a sturdy bench and place one foot on top. Step up through that leg, driving the opposite knee upwards into a lunge before lowering with control. Aim for 8-10 on each leg and repeat three times.
Why it works: Snowboarding often loads one leg more than the other. This move builds single-leg power, balance and coordination – exactly what you need to stay steady when terrain gets uneven.
Press-Up on the Bench
Place your hands on the bench in a plank position and lower your chest down before pressing back up. For more of a challenge, put your feet on the bench instead and hands on the floor to create a decline press-up. Other variations include knees down, but just remember to engage that core and pull your body tight; think muscle to bone from head to toe. Aim for 5-10 reps x 3.
Why it works: The mountain requires more than leg strength: your upper body and core help keep your posture strong and stable. Press-ups give you the pushing power you’ll need to pop up after a fall and hold shape and posture through turns.
Rear-Elevated Split Squat
Now this is one of my nemeses – but a great one to master and key for equalising strength through both legs, Stand facing away from the bench and rest one foot on it. Lower into a squat on your front leg, then drive back up, keeping your torso upright and pulling your belly button to spine. Aim for 8-10 on each leg then repeat three times.
Why it works: This exercise isolates each leg, targeting glutes and quads while also challenging balance. This creates an open environment like being on the mountain. Strong, stable legs mean better endurance and control when it comes to tackling long, steep and challenging runs. Why experience the thigh burn on the mountain? Get it done now so you can ride for longer and faster.
Box Jump (Bench Jump)
Hello, plyometrics! Stand in front of the bench, feet shoulder-width apart. Dip slightly, then explode upwards to land softly on the bench with bent knees. Step down and repeat, aiming for 10 rounds x 3.
Why it works: Box jumps develop explosive power and safe landings, as well as elevating the heart rate, giving you that cardio fix through this stability training. When it comes to transferability on snow, that translates into more pop off rollers or side hits – or for for skiers, the ability to absorb impact and enhance those smooth landings.
Single-Leg Side-to-Side Jumps
Stand beside the bench with one foot resting on it. Push off laterally to switch legs in mid-air, landing with the opposite foot on the bench. Keep it controlled and rhythmic. Find your flow with 6-8 to start, and progress to 16 over time for a real leg burn and cardio hit. Repeat three times.
Why it works: This mimics the edge-to-edge movement of skiing and snowboarding. Training lateral power and agility helps you find that edge in confidence, carve fluidly and respond quickly to changes under your board from the open environment of the mountain and ever-changing terrain.
Single-Leg Glute Bridges
Now, this one is a must for me: hamstring strength and stability is key to our landings and preventing injury on those knees. Start lying on your back with one foot planted on the bench and the other leg extended straight. Drive through your grounded heel to lift your hips, hold briefly at the top, then lower with control. Switch sides, aiming for eight on each leg three times.
Why it works: Strong hamstrings and glutes are your engine on the mountain. They protect against injury and give us the power to attack long runs and varied terrain, giving you the drive to hold solid, balanced positions all day.
Train Smart Now, Ride Hard Later
Honestly, it’s easy to say, and looks easy to do, but I promise that starting with one to two sets and building over time is the perfect way to incorporate this into your routine. The key is to make it accessible: start with 10 minutes and progress to 30-45 as the season approaches. The beauty of these moves is their simplicity; there’s no excuses, no gym kit required, just you, a bench and the inspiration to be mountain-ready this winter. Build them into your weekly routine, and by the time the lifts start spinning, you’ll be stronger, more stable and ready to take on whatever the mountain throws your way.
