Sample: Ski-Specific Exercises

Sample extracted Lesson #3 of Skills of the Expert Skier

Lesson #3: Ski-Specific Exercises

Exercise #4: Adductor Toners

Target: Hip Adductors (Muscles on the inside of the hip on the inner thigh)

Ski Specificity: This exercise develops strength and the range of motion needed to control inward movement of the legs, especially in heavy snow and during high-speed turns.

To exercise the hip adductors:

1. Stand with feet shoulder-width apart.
2. Place your right hand on a chair for support.
3. Place your left hand out to your side.
4. Keep your right leg slightly flexed at the knee.
5. Position your left leg up and out to your left as far as possible.

6. Slowly move your left leg in front of your right leg.
7. Keep moving it all the out to the other side.
8. Pause for 1-2 seconds at the high point.



9. Return your left leg to the starting position.
10. Do a set of 30 reps.
11. Switch legs and do another set of 30 reps.

Note: This exercise is done using your body weight. Start with 30 repetitions per side, but aim for 40 per side in the future.

Variation: For added resistance, wear a light weight around your thigh, about half-way between your knee and hip. If you increase the resistance, you can decrease the reps in each set to 15 at the start and build up to 20 reps in the future.

Exercise #14: Back Abdominal Lifts

Target: Lower back (Internal Abdominal Oblique and Glutei muscles)

Ski Specificity: This exercise will help you build lower back and butt strength, as well as help you maintain your balance in the middle part of the turn.

To exercise the abs in the lower back as well as the glutes:

1. Lie face-down on the floor with arms and legs outstretched.
2. Slowly lift your right arm and left leg in unison.
3. Hold for 2 seconds.
4. Slowly lower your arm and leg to the floor.
5. Slowly lift your left arm and right leg in unison.
6. Hold for two seconds.
7. Slowly lower your arm and leg to the floor.
8. Do one set of 20 reps.

Note: Start off with 20 reps, and build up to 30 and then 40 reps over time. Keep your abs pressed to the floor throughout the movement. Take your time with this exercise and avoid any jerkiness.

Variation: To establish lower back strength lie on your stomach, arms outstretched, and lift both your arms and your legs a few inches off the ground. Hold for one to two seconds, looking at the floor to maintain proper neck position. Lower slowly to the starting position, and repeat 10 to 15 times.

Exercise #15: Side Abdominal Twists

Target: Side abdominals (External Abdominal Oblique muscles)

Ski Specificity: Strong obliques help you keep your weight centered, and will improve your stability in crud, powder, and hard snow.

About this Exercise: Strong abdominal muscles are a must for alpine skiing, since a skier's stability depends on strong trunk muscles. However, traditional crunches aren't enough to meet the demands of expert skiing, because they only strengthen your central abs. This exercise works to strengthen the obliques, which are your side abs.

To exercise the side abs:

1. Sit on the ground or floor.
2. Hold an imaginary ball out in front of you.
3. Lean back until your tailbone touches the ground or floor.
4. With your arms fully extended reach and twist to the left.
5. Touch the imaginary ball on the floor.



6. Return to the starting position.
7. Repeat the same movement to your right.



8. Do one set of 20 reps, 10 twists to the right and 10 to the left.

Note: After you become stronger, reach and twist further to each side with arms fully extended. Increase to 30 reps per set.

Variation: To increase the intensity of the exercise, use a medicine ball weighing from two to six pounds.

Exercise #23: Double Foot Lateral Jumps

Target: Total body

Ski Specificity: Agility, quickness, and explosive power to thread your way down the zipper line in mogul skiing.

About this Exercise: Lateral jumping gives you quick feet, and builds coordination, strength, and endurance. Expert skiing often requires short bursts of intense effort. This exercise employs a common skiing motion to see how well you can sustain those bursts.

To do double foot lateral jumps:

1. Place a long flat object about six feet long on the floor.
2. Stand to the left of the object with feet hip-width apart.
3. Keep your head up, hands out front, and avoid hunching your back.
4. Flex down slightly at both knees to initiate the jump.
5. Explode upward off both feet using your quads and glutes.



6. Jump laterally over the object to a distance of about 18 inches.
7. Bend your knees as you land on both feet.
8. Absorb and push off quickly.



9. Jump back in the other direction as quickly and explosively as possible.
10. Land on both feet on the other side.
11. Do three sets of 30 seconds with a 1 minute rest between sets.

Note: This is a high-impact exercise, so use soft ground, a rug, or a carpeted surface to land on. As your skill increases, vary the width of your jumps or move forward and backward in a zig-zag pattern. Beginners: Do three sets of 30 seconds with a 1 minute rest between sets. Intermediates: Do three sets of 45 seconds with a 1.5 minute rest between sets. Advanced: Do three sets of 60 seconds with a 2.0 minute rest between sets.

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