First run
Neuromuscular freshness, optimal reflexes, and sharp responsiveness to terrain irregularities.
Snow Performance by Marshall · High Alpine Performance
READY FOR THE MOUNTAIN?
4–8
Weeks
1–2
Sessions / wk
30–50
Minutes
STRENGTH
BALANCE
CONTROL
POWER
ENDURANCE
Specific high-performance physical preparation programme for skiing and snowboarding in Sitges.
Arrive at the season with reactive strength, eccentric control, and a body primed to respond to every descent.
Real physical demands
SKIING IS MORE DEMANDING THAN IT SEEMS.
Skiing and snowboarding demand far more from your body than you might realize.
Your body must generate force, maintain balance, control motion, and react quickly for hours on end. As the day wears on, fatigue sets in and sustaining optimal movement quality becomes increasingly difficult.
More runs
Cumulative load on quadriceps, glutes, and core. Sustaining proper posture begins requiring greater effort.
Fatigue
Decreased reactivity. Snow turns heavier, and edge-to-edge transitions demand significantly more energy.
Reduced control
Emergence of mechanical compensations and loss of precision in tight turns and unexpected terrain.
Determining capacities
The five dimensions of snow performance
Complete physical conditioning is not just about lifting weights: it optimizes how your entire system interacts in rapidly shifting conditions.
Strength
Structural strengthBuild the strength you need on the slopes.
We develop eccentric strength in quads, glutes, and hamstrings to absorb turn compressions efficiently and hold an athletic stance without collapsing.
Balance
Dynamic balanceImprove stability and control.
Single-leg stability and unsteady surface training simulating sudden transitions from powder to hardpack or unexpected moguls.
Control
Motor precisionMove with more confidence.
We train trunk rotational control and lumbo-pelvic dissociation so your turning technique remains intact as the hours tick by.
Power
Explosive reactivityBe ready for quick, dynamic movements.
Plyometric work and rate of force development (RFD) to react in time to bumps, natural drops, and sudden gradient changes.
Endurance
Neuromuscular staminaSki and ride for longer with less fatigue.
Specific conditioning to extend your work capacity and enjoy full mountain days with sustained energy and pleasure.
Our process
First we assess how you move.
Then we build your programme.
Every body has its own history, discipline, and specific demands. We never apply generic templates.
Assess
We assess your baseline with specific biomechanical tests of mobility, strength, and stability.
Train
We build your custom programme integrating the 5 key capacities based on your discipline and skill level.
Measure
We track your progress every session, adjusting intensity, loads, and technical execution quality.
Re-evaluate
We compare your baseline with the final assessment to quantify your true mountain readiness.
STRUCTURED · PROGRESSIVE · SKI-SPECIFIC
FOUR PHASES TO PERFORMANCE
BUILD
Build your foundation with strength and mobility.
CONTROL
Improve stability and movement control.
POWER
Develop power for quick and dynamic movements.
TRANSFER
Bring strength, control and power together with ski-specific movements.
Snow Readiness Score
Are you better prepared than when you started?
We assess your starting point at the beginning of the programme and re-evaluate at the end to visualize your progress.
Through measurable parameters of relative strength, dynamic stability, and fatigue resistance, we derive your technical mountain readiness index.
The Snow Readiness Score measures your progression within the programme. It does not predict injury risk.
Eccentric strength & braking
+38%
Single-leg stability & ankle control
+45%
Continuous fatigue tolerance
+32%
Core rotational control
+40%
Baseline (Start)
Final result (Evaluation)
On-mountain guidance
YOUR PROGRAMME GOES WITH YOU.
The programme does not end when you leave our clinic. It includes tools for before, during, and after your days on the slopes.
7-min warm-up routine
Guided joint and neuromuscular activation protocol to prepare hips, knees, and ankles before your first run.
Fatigue management
Guidelines to recognize accumulated fatigue, manage rest stops, and consistently prioritise quality over run count.
Post-ski recovery
Active decompression and mobility routine to promote muscle recovery and circulation at the end of the day.
Listen to your body
Clear guidelines to evaluate physical sensations, adjust daily intensity, and keep enjoying your trip.
Programme structure
CHOOSE YOUR PROGRAMME
Select the duration and weekly frequency that matches your season goals.
04
WEEKS
Intensive preparatory block designed for fast physiological and technical adaptations prior to departure.
08
WEEKS
Comprehensive conditioning progression building durable structural strength, eccentric control, and alpine stamina.
Preparation Journey
END-TO-END METHODOLOGYEVERY PROGRAMME INCLUDES
Not an arbitrary list of isolated features. Your preparation follows an end-to-end, progressive biomechanical journey: from initial clinical assessment through your final run down the mountain.
01
WE START BY MEASURING
80+ Assessment
Exhaustive clinical and biomechanical movement analysis to identify asymmetries and baseline capacities before prescribing a single load.
- Joint mobility & ankle: Testing dorsiflexion ranges and hip mobility specific to ski boots.
- Bilateral eccentric strength: Evaluating limb asymmetries to prevent compensations during high-speed turns.
- Proprioceptive control: Measuring neuromuscular reaction speed against perturbations and surface instability.
02
WE BUILD YOUR PLAN
Personalised Plan + Digital Programme
We design your individual progression combining face-to-face studio sessions with complementary routines carried right on your smartphone.
IN STUDIO / CLINIC
Personalised Plan
Discipline-specific programming tailored to your modality (piste, freeride, or snowboard), technical level, and season goals.
ANYWHERE ON THE GO
Digital Programme
Structured digital routines, mobility video guides, and progressive sessions available on demand.
03
WE KNOW WHEN YOU'RE READY
Snow Readiness Score™
The programme's signature metric. We objectively evaluate your alpine readiness index so you know with absolute certainty that your body is conditioned for mountain demands.
94
/ 100
SNOW READY · OPTIMAL CONDITION
Fully prepared for high-demand on and off-piste ski days
96%
Bilateral L/R Symmetry
Optimal biomechanical balance
+38%
Fatigue Tolerance
Stamina on extended descents
LEVEL 4
Reactive Eccentric Strength
Knee joint & ligament protection
04
YOU ARRIVE PREPARED ON SNOW
7-Minute Warm-Up
Targeted on-mountain activation routine before stepping into bindings. Awakens key joint stabilisers to deliver peak performance from the very first turn and prevent cold-start injuries.
02 MIN
Joint mobility in boots: Dynamic ankle mobilization, knee flexion, and pelvic rotation.
03 MIN
Loaded strength & glutes: Isometric quad activation, gluteus medius firing, and core stabilization.
02 MIN
Neuromuscular reactivity: Low-amplitude plyometric pulses to sharpen articular reflexes.
7
MIN
TARGETED ACTIVATION BEFORE FIRST RUN
ON PISTE // PREPARATION TURNED INTO PERFORMANCE
05
YOU RECOVER & WE MEASURE EVOLUTION
Post-Ski Recovery + Final Reassessment
High performance doesn't stop when you rack your skis. We accelerate tissue recovery and benchmark your final metrics against day one.
AFTER THE MOUNTAIN DAY
Post-Ski Recovery
Targeted joint decompression, myofascial release, and regenerative mobility to flush fatigue and reset legs for the next day.
PROGRAMME COMPLETION
Final Reassessment
Comprehensive comparative testing quantifying your gains in eccentric braking power, reactivity, knee stability, and symmetry.
Personalization
For skiing. For snowboarding. For your level.
Snow Performance is designed for skiers and snowboarders who want to arrive better prepared for their upcoming season or trip.
The programme is customised to your specific discipline, level, experience, goals, and current physical condition.
READY FOR YOUR SEASON?
STRONGER. WITH GREATER CONTROL. BETTER PREPARED.
Prepare before you reach the mountain.
Start Snow Performance