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Ski Conditioning

Skiing is spontaneous and athletic. This is part of what I love so much about the sport. Speed, balance, explosive power, flexibility, agility, stamina - basically total body fitness - all come into play when skiing. What you will find here is a series showing some of my favorite ski exercises. These videos come in no particular order and have not been prioritized in any way. The videos also are not intended to convey a complete ski conditioning program so the video list is far from comprehensive.

The following exercises are personal favorites of mine. I am a recovering Olympic athlete and have many years of training under my belt. These exercises should be considered advanced and are not a prescription or recommendation for you. We are all at differing fitness levels and abilities. Please keep this in mind when viewing and modify what you see to meet your needs. The goal here is to give you a personal glimpse and guide of what an elite athlete and professional skier likes to do for ski conditioning. Please consult a doctor or health care professional before beginning any new conditioning program or exercise.

Got to move

Last Updated - Tue Nov 1 3:00:09 MST 2005

Have fun

box jump

Last Updated - Tue Nov 1 3:00:08 MST 2005

By this time you may have an idea of what I like in exercises. I love a challenge and I enjoy athletic movements. I like this exercise because of it’s mental as well as physical challenge. I understand however, that each time I attempt this exercise it comes with the risk of injury. I accept this risk. Only individually can we assess this risk as we weigh our abilities and skills with the requirements of the task.

Quickness and cones

Last Updated - Tue Nov 1 6:01:02 MST 2005

Quickness and cones 2

Last Updated - Tue Nov 1 6:01:02 MST 2005

Single leg plyometric exercise

Last Updated - Mon Oct 31 20:00:09 MST 2005

This plyometric exercise focuses on single leg explosiveness. Be sure to drive off of the box from the single flexed leg only. Notice from the video how I am not pushing from the floor for my upward propulsion.

Inspiration from another Gold Medalist

Last Updated - Mon Oct 31 20:00:09 MST 2005

Let me pass along some insight and inspiration from Olympic Gold Medalist Ted Ligety out of the latest Skiing magazine. “Prepare for it (skiing) with agility drills and explosive exercises that combine strength and speed. Jumping hurdles, mountain biking, and playing sports like basketball teach your body how to let its natural athleticism take over.” Hum, this should sound familiar. He also states how “confidence is key. If you’re not skiing strong, train harder.” I can’t disagree. Skiing is very much a mental game. The time you are putting into your conditioning program now will definitely help the confidence factor when you hit the slopes.

A day at the track

Last Updated - Mon Oct 31 16:01:00 MST 2005

After viewing this video you will understand why I was not an Olympic track athlete. However for ski conditioning it is important that we mix up our exercise routines and a track day should be part of the mix. This is a quick snapshot of the exercises I covered during one of my workout days.

Hitting the weights

Last Updated - Mon Oct 31 9:01:03 MST 2005

For some the weight room may not be the most fun place to be but for skiing we need to do it all – stretching, weights, balance, core, quickness, aerobic and anaerobic work and so on. At least one day a week I find myself doing weights, ideally two days a week. Prior to this workout I jumped rope for 10 minutes then stretched for 15 minutes or so. As I have said before, seek professional assistance and guidance for technique tips and personal program development. Again, this is just a quick glimpse into one of my workouts.

Lateral bosu hops

Last Updated - Mon Oct 31 8:01:05 MST 2005

This is a fun exercise but it's difficult. I understand that each time I attempt this exercise it comes with the risk of injury. I accept this risk. Only individually can we assess this risk as we weigh our abilities and skills for the requirements of the task. This exercise will challenge fore/aft balance. It also requires a quite upper body and stable core.

Partner balance drill

Last Updated - Mon Oct 31 5:01:01 MST 2005

It is always important to explore ranges of movement, especially for skiing. This exercise gets at that while incorporating balance into the exercise.

Compass drill

Last Updated - Mon Oct 31 3:00:09 MST 2005

This drill is a good lower body stabilizing exercise. Notice how I am always balancing on one leg.

A quickness and Plyometric routine

Last Updated - Mon Oct 31 3:00:09 MST 2005

This will give you a glimpse into one of my morning routines. In this video I show a quick snapshot of each exercise encompassing the workout. Adequate rest is very important in between each exercise to get the complete benefit of the drill. Huge thanks to Mike Caplan and Mike Seilo of Sports Performance Training at the Sound Mind and Body Gym in Seattle. Have fun.

Gym arcs

Last Updated - Sat Dec 10 5:01:03 MST 2005

Ski specific core exercise. I love this one!

Cleans

Last Updated - Sat Dec 10 2:01:01 MST 2005

Ok so this lifting exercise is extremely technical. Technical precision is key so if you are unfamiliar with this movement pattern then seek professional coaching. I love this exercise!!! It is mental, technical, total body, explosive, quick, athletic. Sounds like skiing doesn’t it? Athleticism is what we should be training as we work out for skiing. This is one athletic exercise. I begin my leg days with this, after my warm-up, to really get the neurological system fired up.

Jumping rope with a twist

Last Updated - Fri Dec 9 21:00:09 MST 2005

I can’t say enough about the benefits of jumping rope. I use it as a warm-up exercise, as a quickness exercise, I mix it into circuit training and so on. For this video notice the band I have around my ankles.

Plank with a twist

Last Updated - Fri Dec 9 14:01:00 MST 2005

One can never do too much core. This is just a fun variation to the common plank exercise. Stay solid here, no sway in the back or breaking at the waist.

Balance drive ups

Last Updated - Fri Dec 9 14:01:00 MST 2005

Balance through a range of motion. Try to do this exercise slowly not relying on momentum.

Bosu Hops

Last Updated - Fri Dec 9 8:02:01 MST 2005

I heard a description of this exercise a while back and decided to give it a try. I love it. Never having seen it performed before you will see my interpretation of the exercise. However,it works for me and I think it is great for skiing. This exercise challenges fore/aft balance beginning from a fairly deep knee bend. Quickness and explosive power also come into play. This is a difficult exercise which comes with the risk of injury. I accept this risk for myself and only individually can we assess this risk as we weigh our abilities and skills with the requirements of the task.

Quickness Drill

Last Updated - Fri Dec 9 8:02:01 MST 2005

“Quick feet are happy feet.” That was our motto while I was on the US Ski Team. Quickness is something that I need to continually work on or I get sluggish. Believe me, this is not how you want to feel skiing the bump run under the chair.

Medicine ball with a twist

Last Updated - Fri Dec 9 8:02:01 MST 2005

This is a core strengthing exercise. I often tell my students that maintaining a quite upper body while skiing the bumps or crud allows the lower body to move and absorb the terrain and snow conditions. Maintaining a stable and quite upper body will become easier with a strong core. For this exercise pick a medicine ball light enough so you can keep your arms as straight and extended as possible.

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