Recommended Exercises

Recommended Exercises

In order to improve the cardiovascular condition, you can accomplish the following exercises:
  • Keep the balance: Slacklining
    Slack-lining is considered the best exercise to improve your balance; in addition to you will learn how to move dynamically and for challenging your balance.

    To begin with try to do the following exercise: first in two trees 20 to 30 feet (6 to 9 meters) apart and tightly string a one-inch-wide piece of webbing 5 meters off the ground between them. Be concentrate and keep your eyes focused on one spot in front of you and slowly walk the length of the rope. At the start, use ski poles for balance, but according your skills improve, move the webbing higher, leave the poles, and do a single-leg squat on each step.

  • Agility and Anticipation: Rock-Hopping
    This exercise is accomplished to for improving agility and anticipation, it is said that, there is probably nothing better than rock-hopping to train agility, anticipation, and explosive power. Lace up your sturdy trail runners and hop up the creek bed touching only the exposed rocks, trying to avoid falling into water.

  • Power: Single-Leg Squat
    Use the support of two ski poles to keep balance, stand on one foot, lower yourself down until your thigh is near and parallel to the ground, and then raise yourself slowly. "This exercise help you for being able to control the movement; achieve high individual leg strength is very important" To start the training, do three sets of ten reps per leg. As your hamstrings strengthen, drop the poles and do 15 reps per leg. When your hamstrings strengthen, drop the poles and do 15 reps per leg.

  • Endurance: The Wheelbarrow Push
    Although seem a kidding, a good exercise to endurance is to load up your wheelbarrow with 50 pounds of stones and push it up the steepest hill in the neighborhood. This activity teaches your body to control a dynamic load like you do in skiing. When you feel to load up stones is too easy, try to load up a friend. You should accomplish this exercise at least two times a week with two sets of four three-minute sprints; rest two minutes between sprints and five minutes between sets.

  • Isometric Power: TV wall sits
    Position your back against the wall then lower yourself down until your legs form a 90-degree angle. This activity will help you increase the resistance to support the force of your own body weight, which simulates what happens in certain parts of the turn while skiing. Practice these exercise four sets of one-, two-, and three-minute intervals twice a week and increase the duration of intervals as long as you gain strength.

  • Eccentric Loading: Walk Downhill
    For this exercise it is necessary to fill a back pack with 20 to 30 pounds then walk or jog with this on the back, through downhill to simulate skiing's eccentric loading (i.e., lengthening quadricep muscles as you lower into a squatlike position). This exercise is the most similar to ski; you should practice this by 30 minutes of downhill hiking one a week.