The Winter Sports Warm-UP!
Why it’s a MUST not a maybe!
Most winter sport injuries happen in the first two hours on the mountain — and a large portion of them are preventable with an effective warm-up.
Here’s the warm-up we teach our female athletes at KINISI for skiing, snowboarding, basketball, hockey, and winter running.
❄️ Why Warm-Ups Matter More in Winter
Cold temperatures = colder muscles, stiffer joints, and slower reaction time.
A warm-up should:
✔ Raise your core temperature
✔ Activate key muscles
✔ Improve balance + coordination
✔ Prime your nervous system
❄️ The 10 Minute KINISI Winter Warm-Up
1. Light Cardio
Jog in place, marching, high knees, butt kicks (or option to bike for 5-10 min)
2. Dynamic Mobility
Hamstring sweeps
Quad pulls
Knee hugs
Straight leg kicks
Walking lunge with upper body rotation
3. Glute Activation
Banded side steps
Banded glute bridges
4. Knee Control
Lateral step downs
Mini single-leg squats
5. Core Stability
Anti-rotation press or side plank
❄️ Why This Warm-Up Works
Female athletes are more prone to valgus (inward knee collapse), hip weakness, and core instability — all risk factors for winter injuries.
This warm-up directly targets:
✔ Hip + glute activation
✔ Dynamic balance
✔ Strong landing mechanics
✔ Increased blood flow and reactivity
❄️ Final Thoughts
You don’t need a 30-minute routine to perform well.
You just need to hit the right muscles with the right intensity.
Save this warm-up and use it every time you ski, snowboard, or play winter sports — your knees will thank you later.
