The first snowflake has fallen in Fort Collins, and Loveland Ski Area, Arapahoe Basin and Keystone are opened. Even though you have stayed in shape this year, it’s always good to do some sport-specific training to help prevent injury and reduce the inevitable soreness that comes after your first day on the slopes.

The key components of a snowsport conditioning program are muscular strength, power, flexibility and endurance. It also helps to work on technical skills such as balance training. Finally, skiers, particularly those that are injury prone or have a history of ACL injuries, should consider integrating the ACL injury prevention warm-up to their program.

I’ve preached before about the importance of muscular strength. The properly performed squat is without a doubt one of the best exercises for preparing for ski and snowboard season. You can even work your core by doing an overhead version where you hold a weighted bar or broom stick over your head. It is imperative that you do this movement correctly. You might want to ask a trainer at your gym to help you with your form so you do this move properly and get the benefits of it.

You also can do a front squat and back squat version of the exercise by placing the bar on either the front or back of your shoulders. Snowboarders might want to pay extra attention to their upper bodies since you will be getting up from a seated position regularly. The push-up mimics this movement perfectly.

If you want to take your skiing or boarding to the next level this year, I highly suggest working on power. Plyometric exercises are probably one of the most effective ways to quickly build power. The simplest and most common plyometric is the box jump. You simply jump onto and off of a box that is 12-to 24-inches tall. Once you jump off, you rebound back up and onto the box again. You would be surprised how punishing this simple exercise can be.

Flexibility training never should be overlooked. This is particularly important after a hard day of skiing or snowboarding when you will want to stretch out those tired muscles.

Technical skills such as balance training can also help you take your skiing to the next level. Better balance will give you confidence to duck and weave your way through the trees. For snowboarders, balance will just make you a safer and more confident boarder. Exercises such as one-legged squats or working on balance boards are highly effective.

Endurance athletes can skip what I’m about to write. But if you sat on the couch a little too much this year, you should start upping your long, steady distance training so that you can last all day long on the slopes.

Skiers in particular should check out the ACL injury prevention warm-up. You can search for it on the Internet and it will give you step-by-step instructions on how to do this series of exercises to help prevent ACL injuries.

Be safe and have fun on the slopes this season.