With the ski season upon us, the focus at this time of year should be on building up cardio strength (to increase the heart rate without fatiguing the legs) and leg strength (gradually increasing workload without exhausting the cardiovascular system). Skiers should be prepping their legs with higher training volumes before hitting up the hill.
Form and technique should be emphasized to ensure skiers are ready for the impact that will be placed upon their joints out on the slopes. This will enable a successful transition from the training floor to the hill.
Skiing is a dynamic sport. Its movements involve vertical, lateral and rotational planes of movement. Here are four movements that will complement the focus on cardio and leg strength:
Vertical Push Movement
1) Split Squat Rear-Elevated-Foot

2) Squat Jump

Lateral Push Movement
1) Single-Leg Box Blast Continuous

Rotational Movement
1) Staggered Stance Perpendicular Med Ball Push

Stabilizing Movement
1) Lateral Bounds With Mini Band

2) Prone Bridge With TRX

Incorporating these four movement exercises into your training routine will prepare your body for the impact and stresses brought on by the mountain.
Photos:  Ski Magazine; exercise images courtesy of Marc Digesti
Marc Digesti is a Reno/Tahoe native. He received his bachelor’s degree in exercise physiology from Chico State University in 2004, and is certified as a USA weightlifting sports performance coach. Digesti’s professional experience in the performance field includes serving as head strength coach for the U.S. Disabled Ski Team, a performance specialist for numerous top training facilities, and trainer to pro NBA and NHL athletes. In January 2010, he founded PerformancEDU with the goal of merging performance and education.