SkiMo Success: Training, Resilience, and the Role of Coaching in Injury Prevention

By: Duncan Koehn MS

Ski mountaineering (AKA Skimo) is one of the fastest growing winter sports in the world. With more resorts opening their slopes for uphill access and its official inclusion in the 2026 Olympics, participation is skyrocketing. 

But with growth comes a sobering reality: Skimo athletes face high rates of injury, often tied to training behaviors, equipment choices, and resilience.

As Aaron highlighted in last month’s blog post, preparation can make the difference between a successful season and one cut short by injury. Today, we’re diving deeper into what the research shows, covering athlete traits, training regimens, physiological resilience, equipment factors and why working with a coach can help athletes navigate these challenges.

Training Volume and Frequency

• What the research says: Higher training volume has been associated with greater injury risk. While more time on skis builds endurance, too much too soon raises the chance of overuse injuries.

• Recommendation: Monitor your weekly training sessions, mix in multiple modalities (strength, bike, run, ski), and prioritize recovery.

• SSL perspective: A structured coaching plan helps balance volume and intensity so that big training blocks don’t snowball into injury.

Core and Stabilization Training

• What the research says: Athletes who regularly train their core and lower limb stabilizers tend to report fewer injuries. These areas act as the shock absorbers of the body, especially on variable terrain.

• Recommendation: Incorporate progressive core and stabilization exercises into your weekly training.

Equipment Familiarity and Choice

• What the research says: Switching skis frequently or relying on overly narrow skis may increase risk due to reduced adaptation or mismatched mechanics.

• Recommendation: Choose skis that match your ability, style, and terrain, and spend time adapting to your setup.

Warm-Up Design

• What the research says: A 2024 study in youth basketball players showed that neuromuscular warm-ups—focused on balance, agility, strength, and landing control—significantly reduced injuries. Traditional warm-ups didn’t.

• Recommendation: Replace generic jogging and stretching with structured warm-ups that prime the neuromuscular system.

• SSL perspective: A 15–20 minute flow that incorporates movement prep like alignment squats, lunge jumps, balance, eye tracking and reaction training.

Load Monitoring and Periodization

• What the research says: Sudden spikes in training load are one of the biggest predictors of injury. Strategic cycles of load and recovery protect the body while maximizing adaptation.

• Recommendation: Use training logs or software to monitor load, plan rest days, and include deload weeks.

The Mental Side: Resilience as Injury Protection

A 2022 study on ski mountaineers found that resilience: the ability to adapt and recover from setbacks was a key factor in reducing injuries. Athletes with higher resilience scores were better able to handle the grind of high training loads, stress, and setbacks.

This is where working with a coach pays dividends. Training isn’t just physical, it’s a mental rollercoaster of big goals, fatigue, plateaus, and unexpected challenges. A coach provides perspective, structure, and support to keep you moving forward without tipping over into burnout or injury.

Takeaway

Skimo success isn’t about hammering more vertical feet every week. It’s about strategic training, resilient mindset, structured preparation, and smart coaching. By combining what science shows with the support of an experienced coach, you can not only reduce your risk of injury but also unlock your peak performance when it matters most.

Curious if coaching is right for you?

If you want to chat about any of these concepts further feel free to book a free call!

Schedule here!