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Pre-Season Training for Ski & Snowboarding Moms!


When the air turns crisp and the mountains start calling, ski and snowboard moms everywhere feel that familiar tug — the excitement of fresh snow, the thrill of the first chairlift, and the freedom that only winter on the slopes can bring. But after pregnancy, postpartum recovery, and the daily physical demands of mom life, stepping back onto the mountain can feel a little less confident than it used to. Your body has changed, your strength may feel different, and the endurance you once took for granted might not be there on day one.

That’s exactly why pre-season training matters — not to “bounce back,” but to rebuild strength, confidence, and stability so you can fully enjoy the sport you love. While starting 8–12 weeks before your trip is ideal, even 4–5 weeks of intentional training can completely reshape how you feel on that first run.

One of the biggest hurdles moms notice is lower-body endurance. That deep quad burn? The shaky legs? The feeling that you can’t quite stay in your stance? Strengthening your legs and core beforehand goes a long way in making you feel grounded and capable again. Foundational movements help rebuild the power and control needed for long runs and variable terrain:

  • Squats (and Variations) – 6–8 reps, moderate difficulty, with strong form

  • Wall Sits – 30–60 second holds, repeated 4–5 times

  • Lunges (Forward, Lateral, Reverse) – 6–10 reps per side, 3 sets

  • Single-Leg Squats – 6–8 reps per leg

  • Single-Leg RDLs – 6–8 reps, moderate weight, 3 sets

  • Calf Raises (Straight & Bent Knee) – 15–20 reps, 3 sets

Motherhood naturally creates imbalances — carrying a baby on one hip, pushing a stroller, sitting differently while breastfeeding, or simply being short on time. Single-leg strength work helps restore the symmetry and control you rely on for turns, edge grip, and balance.

The mountain also demands quick reactions — moguls, unexpected patches of ice, changes in terrain, kids cutting across the trail in front of you. Incorporating power and plyometric work into your routine helps you feel more agile and responsive:

  • Box Jumps – 30–60 seconds

  • Squat Jumps – 30–60 seconds

  • Lateral Skater Jumps – 30–60 seconds

  • Mountain Climbers – 30–60 seconds (Follow each interval with 1 minute of rest and repeat for 4–5 rounds.)

Then there’s the core — and for moms, this part is essential. Pregnancy and postpartum recovery can change how your core engages, meaning your stability and rotational control may feel different on the mountain. Rebuilding this connection helps you feel stronger and more supported during turns:

  • Front Plank – 30 second hold

  • Side Plank – 30 second hold

  • Kneeling Chops (Band, Cable, or Medicine Ball) – 6–8 reps per side

For snowboard moms, the demands shift slightly. Because your stance is fixed, you rely more on lateral power, balance, and rotational strength. A few key movements will help you feel more stable and fluid when linking turns:

  • Single-Leg Balance Work – 30–60 seconds per leg

  • Lateral Skater Jumps – 30–60 seconds

  • Box Jumps – 10–15 reps or up to 60 seconds

  • Rotational Kneeling Chops – 6–8 reps per direction

  • Side Plank with Hip Lift – 6–10 reps per side

  • Calf Raises – 15–20 reps, 3–4 sets

It doesn’t have to be complicated. A simple routine might look like: 5–10 minutes of a warm-up, a few power exercises, 3–4 strength movements, and a cooldown that leaves your body feeling good. What matters most is consistency — showing up for yourself a few times a week so that when you step onto the mountain, you feel steady, strong, and ready.

Because this isn’t just about exercise. It’s about reclaiming something you love. It’s about proving to yourself that your strength is still yours, even if it looks different now. It’s about showing your kids what it looks like when mom makes time for adventure, play, and movement.


And if you want support building a program that fits your goals, your season, and your body — especially if you’re navigating postpartum recovery or lingering aches — Core PT & Performance is here to help you step back onto the mountain with confidence, strength, and a whole lot of joy.



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