FSST TRAINING SCHEDULE

Use the Blue Arrows to switch between months.

Please check back as we update the calendar with new details and dates!

~ PLEASE NOTE: Dates on these calendars are not yet finalized - please check back as we get closer to season ~

Don't forget to do SWAY! 

Athlete baseline testing for concussion management in sports

Steps to Complete the Test:

🚨 Dryland Training Plan for Ski & Snowboard Athletes
Balance, Strength, & Injury Prevention 🚨

Hey FSST Athletes!

As we gear up for another exciting ski and snowboard season, it's crucial to build strength and balance off the slopes so you're ready to perform your best. Dryland training is a key way to reduce injury risk and improve performance. These exercises should only take about 15 minutes, and we recommend doing them 2-3 times per week.

Why Dryland Training?
Strength training helps athletes reduce the risk of injuries. For youth athletes, most of the improvements are neuromuscular, meaning they improve movement efficiency and coordination. You don’t need weights—just your body and some consistency. Let's build a solid foundation before hitting the slopes.

Balance Exercises:
Balance is critical for skiing and snowboarding. Practice standing on one leg as much as possible—while brushing your teeth, watching TV, or playing video games. Focus on keeping your upper body quiet, and aim to stand for one minute on each leg without losing your balance.

Cardio & Quickness:
Jumping rope is a great cardiovascular exercise that also improves quick feet. Try to hit 100 jumps in a row—this is a great warmup before moving on to the strength exercises below.

Strength Training Exercises:
For strength exercises, aim for 8-10 reps and 2-3 sets, 2-3 times per week. If an exercise is easy for you (you can do 10 reps with good form), move on to the next progression.

Body Weight Squats: Watch Video
Builds quadriceps strength

Split Squats: Watch Video
A more challenging version of the squat

Bulgarian Split Squats (Rear Foot Elevated Squat): Watch Video
Tests balance and strength

Glute Bridge Progressions:
The glute bridge focuses on strengthening your glutes and hamstrings, both critical for skiing and snowboarding.

Body Weight Glute Bridge: Watch Video

Single Leg Glute Bridge: Watch Video

Single Leg Glute Bridge with Leg Lift:  Watch Video


Final Tips:

Start slow, focus on form, and progress when you're ready.

Make these exercises a part of your weekly routine to stay strong, injury-free, and ready to tackle the mountain.

We can’t wait to see you on the slopes!


Coach Jeff Coach Jen
 Head Race Coach Head All-Mountain Coach