10 Minute Ski Day Prep Warm-up Routine with Kelly Starrett

Kelly Starrett of MobilityWod takes you through a Pre-Ski Day Warm-up Routine
by Updated February 6, 2017

Kelly Starrett of MobilityWod and the book Becoming a Supple Leopard takes you through a 10 minute warm-up to prepare you for a ski day on the mountain.

"Skiing forces the body into challenging positions and the feet into little coffins. Despite these compromises, few take the time to properly warm-up before a full day on the slopes, and fewer still time before the apres to downregulate."

CAUTION: If you have lower back issues/pain, jumping rope in general (especially in the morning after just waking up) will not be good for it. If that's the case, then check out the SKIRAD PRO iPhone app for a pre ski warm-up routine or Joe DeFranco's "Limber 11" (flexibility routine) or use a spin bike (or bike trainer) for a few minutes to warmup your legs instead of jumping rope.

10 Minute Ski Day Prep Warm-up Routine

Things Needed:

  • Jump Rope
  • 12 to 18 oz of Water w/ pinch of sea salt before leaving the house

10 Minute Ski Day Prep Routine:

  • 100 reps of Jump Rope
  • 50 reps of Left foot Jump Rope
  • 50 reps of Right foot Jump Rope
  • Squat down
  • One-legged Squat position (to open up the hip) both sides (2x to 3x) Take Big breath in, hold and out
  • 27 squats (straight feet, then feet out, then feet in, then split stance squats (alternate legs and feet), then wide squats (alternate feet position), then wide split stance squats (alternate feet), narrow stance squats (alternate feet position), narrow split stance squat (alternate)


How to Get Ready for Ski Season or Ski Day | Feat. Kelly Starrett


SKIRAD PRO iPhone app - Are You fit for snow or will you just be another injury statistic? SKIRAD (ski ready and avoid damage) is a pre-habilitation fit for snow guide that aims to provide users with relevant risk assessment awareness, practical advice and exercises solutions to reduce risk.



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