Ski Conditioning — by Cord Prettyman, MPT

Strong legs, a stable core and real balance turn a rough ski day into a great one — and help keep you off the injured list.

Skiing demands more than fresh legs. It asks your muscles to absorb force for hours, your core to stabilize through every turn, and your balance to react to terrain you can’t always predict.

Build a base of single-leg strength — squats, step-downs and lunges — to prepare your knees and hips for the loads of a long run. Eccentric control, the slow lowering phase, is where much of your injury protection lives.

Don’t neglect the core and the small stabilizers. Planks, rotational work and balance drills teach your body to stay centered when the snow turns choppy or the light goes flat.

Give yourself four to six weeks before the season and you’ll feel the difference on day one. Our trainers can build you a ski-ready program — book a session before the first big storm.

Also at Montana Athletic Club: personal training, recovery room, Les Mills classes.