A Body That Can Ride Is Built in Summer: Off-Season Training for Skiers and Snowboarders

The season's over, the snow is gone, and you miss it already. But how you spend these boardless months shapes how you'll ride next winter.

Jump straight into action when winter comes, and your body — caught off guard — is more prone to injury. Ease it back into shape over summer, though, and your first runs will feel good from the start.

This is a gentle introduction to off-season training (or "dryland training") for skiers and snowboarders, written with first-timers in mind. No special equipment needed.

• Off-season training also helps prevent injury
• You're building legs, core, balance, and stamina
• Niseko's summer fun doubles as training

Why Summer? Off-Season Training Lowers Winter Injuries

The muscles you used all season fade a little while you're off the snow. Meet winter and move suddenly, and an underprepared body gets hurt more easily.

So start a little at a time, over summer. You don't have to aim for perfect. Just building a habit of moving a few times a week makes easing into winter far smoother.

Legs: Build the Lower Body That Holds Your Turns

For both skiing and snowboarding, your lower body carries the ride. The fronts and backs of your thighs, and your glutes, give your turns their stability.

The classics are squats and lunges. Sink your hips as if sitting into a chair for a squat; step one foot forward for a lunge. Both work at home, with no equipment.

Start with an easy number of reps, and build up slowly.

Core: A Steady Center Is the Shortcut to Progress

Keeping your center from wobbling. That's what leads to a stable ride, and quick reactions to changing terrain.

A good one is the plank. Face down, hold your body in a straight line on your forearms and toes. Even a short hold is plenty.

A stronger core makes balance easier, too.

Balance: On One Leg, and on Something Wobbly

Snowboarding and skiing are, at heart, balance sports.

The easy start is standing on one leg — even balancing on one foot while you brush your teeth counts as practice. Once you're used to it, try a balance board or balance disc. Holding your posture on something unstable trains your core at the same time.

Stamina: The Fitness to Ride All Day

Strong legs and core are wasted if you're out of breath. To ride a full day, cardio endurance matters too.

Work a little running or cycling into your routine. A gentle pace you can keep up for a while is all you need.

Turn Niseko's Summer Into Training: Climb, Pedal, Restore

Happily, summer fun in Niseko doubles as off-season training.

• Hiking Mt. Yotei or Annupuri: legs and stamina, with a view to match
• Cycling: kind to your heart and legs
• Trail running: balance and endurance on undulating paths
• SUP (standing and paddling on a lake): perfect for core and balance

Moving your body while having fun — that's the luxury of a summer in snow country.

How to Keep It Up: No Strain, Just a Little at a Time

The most important thing is to keep going. Push too hard and hurt yourself, and it's all for nothing.

Rest when something aches. Build up gradually. That alone changes who you are come winter. If you have any concerns about your body, don't push it — check with a professional.

To Make Next Season's First Run Your Best

A little sweat in summer lightens your first run in winter. Even through the snowless months, the riding may have already begun.

While you're out moving, head for Niseko's mountains. This guide will help you prepare for the climb.

See you in Niseko this winter — moving light and ready.

— Niseko Hub Editorial Team