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Stay Safe on the Slopes: Injury Prevention Tips for Ski Racers
Stay Safe on the Slopes: Injury Prevention Tips for Ski Racers

As ski racers we live for the thrill of speeding down the slopes, but staying safe is just as important as going fast. Whether you're a seasoned competitor or a newbie hitting the gates, injury prevention should be a top priority.


At National Alpine Ski Camps (NASC), we know that injury prevention is key to enjoying a successful and rewarding ski season. That's why we're here to share our top tips for staying safe on the slopes, from warm-up to cool-down and everything in between. In this blog post, we'll cover essential tips for keeping yourself injury-free on the mountain, from warming up to cooling down and everything in between.

Warming Up: Prep Your Body for Performance

Before you even click into your skis, take the time to warm up properly. A good warm-up gets your blood flowing, increases muscle flexibility, and primes your body for the intense physical activity ahead. Here's how to do it.

Dynamic Stretching

Incorporate dynamic stretches like leg swings, arm circles, and lunges to loosen up your muscles and joints.

Cardiovascular Exercise

Get your heart pumping with a few minutes of light jogging, jumping jacks, or cycling to increase your body temperature and circulation.

Mental Preparation

Warming up also helps you mentally prepare for skiing by focusing your mind and reducing anxiety or stress. This mental readiness can improve concentration and decision-making while skiing, reducing the likelihood of errors or accidents.

Proper Technique: Ski Smarter, Not Harder

Once you're on the mountain, proper technique is your best defense against injury. Here are some key techniques to focus on.

Body Positioning

Maintain a balanced stance with your weight centered over your skis and your knees flexed. Keep your hands forward and your core engaged to stay stable and in control.

Edge Control

Use your edges to carve precise turns, rather than relying on skidding or sliding. This reduces the risk of catching an edge and taking a spill.

Upper Body Stability

Keep your upper body quiet and stable while skiing, avoiding excessive rotation or twisting. Use your core muscles to maintain control and absorb bumps and changes in terrain.

Terrain Awareness: Know Before You Go

Terrain awareness is crucial for injury prevention in ski racing. By understanding the layout and features of the mountain, you can make informed decisions and ski more safely. Here's what to keep in mind:

Observe Your Surroundings

Take note of the slope angle, snow conditions, and any potential hazards or obstacles in your path.

Choose Your Line Wisely

Select a line that matches your skill level and comfort zone, avoiding terrain that's too steep, icy, or crowded.

Stay Flexible

Be prepared to adapt your skiing technique to match the terrain, whether you're navigating moguls, carving through powder, or tackling a steep pitch.

Cooling Down: Recovery Is Key

After a challenging day on the slopes, don't forget to cool down properly. Cooling down helps your body recover from the physical demands of skiing and reduces the risk of soreness and injury. Here's how to do it.

Gentle Skiing

Take a few easy runs at a relaxed pace to gradually lower your heart rate and cool down your muscles.


Incorporate static stretches to target major muscle groups and improve flexibility. Focus on areas like the quads, hamstrings, calves, and lower back.

Hydration and Nutrition

Replenish your fluids and refuel with a nutritious snack or meal to support muscle recovery and replenish energy stores.

Ski Smart, Ski Safe

At NASC, safety is our top priority, and we're committed to helping you ski smart and ski safe all year long. By warming up properly, using proper technique, staying aware of your surroundings, and cooling down effectively, you can minimize the risk of accidents and injuries and enjoy a successful and rewarding ski experience.

Before you hit the slopes for your next race or training session, take the time to warm up properly, ski with good technique, stay vigilant on the mountain, and cool down afterward. Your body will thank you, and you'll be able to enjoy many more seasons of racing without the fear of injury holding you back.



Saturday, May 4th, 2024
NASC is where I love to train! They do an excellent job of athlete development. I think the world of their program-best training, lanes, and courses on Mt. Hood. The team really knows what they're doing. They set up terrain-specific skill development training that helps the athletes improve fast.
- Deb Armstrong, former U.S. Ski Team World Cup Alpine Ski Racer & Olympic Gold Medalist
I grew up going to NASC every summer and couldn’t wait for my kids to experience it too. It's proven to be just as much fun for them as it was for me 25-years ago! The on-hill experience is top-notch, the coaching staff is wonderful, and the after-ski activities make it the summer camp experience that kids dream of. All of the kids had so much fun, were safe, and improved so much!
- Jody Curtis, Former NASC Athlete and Park City Ski Team Parent
All 3 of my kids have gone to NASC Fall and Summer camps for years. They still attend and absolutely love it! The Coaches at NASC can make any skier, at any ability level, better. The coaches' knowledge of modern skiing and surface preparation is unmatched. NASC coaches really care about each and every athlete and share their passion for the sport.
- Mike Regrut, Parent of Telluride Ski Team Athlete & D1 Racer
NASC was one of the best decisions I've ever made on behalf of my son. His first stay away from family was with NASC at age 11. The experience far exceeded my expectations. The coaches and training are best-in-class. NASC is by far his favorite camp and ski training experience. Our ski team now sends multiple athletes to NASC.
- Derek Stagner, Hidden Valley Ski Team Parent & Board President
Brad taught me a lot on the snow! What a wealth of knowledge!
- Sandy Perrins, Stratton Mountain School & Bates College Ski Racer
It’s such an amazing camp. It’s low key enough to make people feel like they belong, no matter their skill level, and has such great structure and such keen coaches - that every athlete will be challenged and inspired to learn. Our family highly recommends the NASC camps! Brad and his team create the type of environment we want for our kids – top-notch athletics, coupled with lots of good, summer fun!
- Tabitha Andersen, Vail Ski Club Parent
Excellent coaches, cover all aspects of technical ski racing. Beautiful wonderland-like campus. Highly recommend for kids from 9 and up.
- Paul Yeh, Parent of Camper / Ski Racer
The NASC camp was such a great adventure for all the campers! The coaching staff is top notch, the training venue and “base camp” were perfect. Tons of fun and very productive all the way around!
- Erik Schlopy, U.S. Ski Team Member & Olympic Bronze Medalist
As a member of the Czech Ski Team, I experienced many organizations and international ski competitions. WithNASC, I saw a different level of preparation and professionalism that fascinated me. Improvement happened naturally as their coaching is based on fundamental development.
- Hana Malotinova, Czech Ski Team
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