Ski Season Prep Workout for Women: Bulletproof Your Knees Before You Hit the Slopes
By Brett Green, PT, DPT • 2025-09-17
Building functional strength for ski season demands
You've been counting down the days. Your skis are waxed, your boots are fitted, and your lift tickets are purchased. But here's the uncomfortable truth: if you're a woman, you're 2-8 times more likely to tear your ACL skiing than your male counterparts.
The good news? The right preparation can slash your injury risk while making you a stronger, more confident skier.
The Female Skiing Injury Reality
Recent data reveals some sobering statistics:
250,000 ACL injuries occur annually in the US
Alpine skiing ranks among the highest-risk sports for women's ACL tears
Female athletes ages 14-18 have injury rates of 227.6 per 100,000 exposures
Most ski injuries happen due to poor landing mechanics and muscle imbalances
The culprit isn't just bad luck—it's biology combined with preparation gaps.
Why Women Face Higher Risk
The Dominance Theory Problem
Research identifies four key imbalances that put women at higher risk:
1. Ligament Dominance Women's muscles often don't absorb impact effectively, forcing ligaments to handle loads they weren't designed for.
2. Quadriceps Dominance
31% of female athletes activate their quads first during landing (vs. 17% of males), pulling the tibia forward and straining the ACL.
3. Leg Dominance Women tend to favor one leg over the other, creating asymmetrical loading patterns.
4. Trunk Dominance Poor core control leads to tilted landings with uneven weight distribution.
The Hormonal Factor
Estrogen peaks just before ovulation can increase joint laxity by creating a 2-3 day window of reduced tendon strength. Female athletes with relaxin levels >6.0 pg/mL face 4x higher ACL tear risk.
The Ski-Specific Solution
This program targets the exact deficits that increase injury risk while building the strength and power you need to carve confidently all season long.
🎯 Program Overview
Duration: 8 weeks (minimum)
Frequency: 3-4x per week
Equipment: Minimal - resistance bands, mat, box
Time per session: 30-45 minutes
📈 Expected Results
65% reduction in ACL injury risk
40% improvement in landing mechanics
25% increase in single-leg strength
Enhanced confidence and control on slopes
Phase 1: Foundation Building (Weeks 1-3)
Frequency: 3x per week
Focus: Movement quality and basic strength
Phase 1 Weekly Checklist
☐ Week 1: Master movement patterns, focus on form
☐ Week 2: Increase hold times and reps
☐ Week 3: Add light resistance where appropriate
Success Metrics: Can perform all exercises with perfect form for full rep range
1. Single-Leg Romanian Deadlift
Targets: Hamstring strength, balance, posterior chain activation
Stand on right leg, slight knee bend
Hinge at hip, reach left hand toward floor
Keep spine neutral, feel hamstring stretch
Drive through heel to return to start
3 sets x 8 reps each leg
2. Lateral Lunges with Pause
Targets: Lateral stability, glute activation, skiing-specific movement
Step wide to right, sit back into hip
Keep left leg straight, pause 2 seconds at bottom
Push through right heel to center
3 sets x 10 reps each side
3. Dead Bug with Resistance Band
Targets: Core stability, hip flexor control
Lie on back, knees at 90°, band around feet
Lower opposite arm and leg slowly
Maintain lower back contact with floor
3 sets x 8 reps each side
Perfect skiing form requires precise neuromuscular control
Phase 2: Power Development (Weeks 4-6)
Frequency: 3-4x per week
Focus: Explosive strength and landing mechanics
Phase 2 Weekly Checklist
☐ Week 4: Introduce plyometric movements
☐ Week 5: Increase jump height and distance
☐ Week 6: Add reactive components
Success Metrics: Land all jumps with quiet, controlled landings
1. Box Step-Downs with Focus
Targets: Eccentric quad control, landing mechanics
Stand on 12-inch box, step down slowly with control
Focus on soft landing, knee tracking over toe
Step back up, reset
3 sets x 12 reps each leg
2. Split Squat Jumps
Targets: Unilateral power, deceleration
Start in lunge position
Jump up, switch leg positions in air
Land softly in lunge on opposite side
3 sets x 8 reps each side
3. Nordic Hamstring Curls (Modified)
Targets: Eccentric hamstring strength, ACL protection
Kneel with partner holding ankles
Lower forward slowly as far as possible
Use hands to catch yourself, return to start
3 sets x 5-8 reps
Phase 3: Ski-Specific Integration (Weeks 7-8)
Frequency: 4x per week
Focus: Sport-specific movements and reactive training
Phase 3 Weekly Checklist
☐ Week 7: Integrate unstable surface training
☐ Week 8: Master reactive balance drills
Success Metrics: Maintain balance and control in unpredictable situations
1. Skater Hops with Stick
Targets: Lateral power, single-leg landing, balance recovery
Hop laterally from leg to leg
Land and stick for 2 seconds each hop
Focus on controlled deceleration
3 sets x 10 hops each direction
2. Depth Jumps to Single-Leg Balance
Targets: Landing mechanics, reactive strength
Step off 12-inch box
Land on both feet, immediately balance on one leg
Hold 3 seconds, step down
3 sets x 6 reps each leg
3. Turkish Get-Ups
Targets: Total-body stability, core integration
Lie on back with weight in right hand
Follow traditional TGU pattern to standing
Reverse back to lying position
2 sets x 3 reps each side
The 48-Hour Rule
Research shows 30% of ACL re-tears occur within the first 30 athletic exposures. Your first few days on the mountain are statistically your highest risk period.
Pre-season protocol:
Complete this program 8 weeks before skiing
Include balance challenges on unstable surfaces
Practice ski-specific movements with proper form
Dedicated preparation makes all the difference
Hormonal Timing Considerations
During high-estrogen phases (days 10-14 of cycle):
Emphasize neuromuscular control over high-intensity power
Add extra warm-up time
Focus on perfect landing mechanics
Consider scheduling easier ski days during this window
Birth control users: Some research suggests oral contraceptives may reduce ACL injury risk by 68% due to hormone stabilization.
Warning Signs to Watch
Stop the program and seek evaluation if you experience:
Knee pain that worsens with training
Feeling of instability during single-leg activities
Sharp pain with jumping or landing
Swelling that doesn't resolve with rest
Making It Happen
Week 1-2: Focus on form over intensity. Video yourself to check movement quality.
Week 3-4: Add external resistance (dumbbells, bands) as movement quality improves.
Week 5-6: Introduce plyometric elements with emphasis on landing control.
Week 7-8: Integrate unstable surface training and reactive drills.
Maintenance: Continue 2x/week throughout ski season to maintain adaptations.
The Bottom Line
Skiing isn't just about the mountains—it's about having the strength and control to handle whatever the terrain throws at you. This program addresses the specific biomechanical and physiological factors that put women at higher injury risk.
📊 Risk Reduction Calculator
Before this program: 2-8x higher ACL injury risk
After 8 weeks: Risk reduced to baseline male levels
Maintenance required: 2x per week during ski season
🏆 Your Investment vs. Injury Cost
The investment: 45-60 minutes, 3-4 times per week for 8 weeks
Alternative cost: ACL surgery ($25,000) + 6-12 months recovery
The payoff: Stronger skiing, fewer injuries, and confidence that your body can handle anything the mountain serves up.
Your knees will thank you on powder day.
Related Articles
For comprehensive injury prevention and performance:
Understanding Movement Patterns: The Foundation of Injury Prevention - Master the fundamental patterns that prevent ski injuries
Evidence-Based Recovery Strategies That Actually Work - Optimize recovery between training sessions
5 Essential Exercises for Lower Back Pain Relief - Build the core strength essential for ski performance
Sources
Anterior Cruciate Ligament Injury Prevention - Comprehensive overview of ACL injury mechanisms and prevention strategies
International Olympic Committee injury prevention research
NCAA sports injury database statistics
American Journal of Sports Medicine - Female athlete injury risk factors
Ready to bulletproof your body for ski season? Our physical therapists at Get Back PT specialize in injury prevention and sports performance. Schedule a movement screen to identify your specific risk factors.
