Skis designed prior to the late 1980s were long and heavy. Optimal performance on these boards required strength and endurance. Shaped skis leveled the playing field. The curvy dimensions of these shorter, lighter boards facilitate smooth, fluid turns, making skiing more accessible to the rest of the population. Modern skiing requires less brute strength and greater balance and fine motor coordination. As ski equipment design improves in its sophistication, so too do the exercises that enhance the technique.
Toe Arpeggio
Dorsiflexion, or the ability to curl the toes toward the shin, helps a skier find the "sweet spot" or point of perfect balance on his skis. Stand barefoot in an upright position, with your knees relaxed and your feet separated to the width of your normal ski stance. Lift your big toe from the floor, and then successively lift each of your other toes. Lower your little toe to the floor, and repeat the sequence in the opposite direction. Repeat the exercise five times, and then try it on the other foot. Most people are more coordinated on one foot versus the other. This either creates sequential, as opposed to simultaneous, edging or smoother turns in one direction. If you have this problem, perform more repetitions on your less-coordinated side.
Rotary Movement
Rotary discs are physical therapy devices used for ankle rehabilitation. Stand upright with your knees relaxed. Stabilize your hips and upper body. Keep your feet in contact with the rotating device, and rotate your feet to the right and left. Perform 20 repetitions a day.
Hamstring Curls
Hamstring/quadriceps muscular imbalances wreak havoc on a skier's on-snow alignment. The legs hyperextend, thereby shifting the weight to the ski tails. Locked-out knees also cause backward falls, which damage the knees. Lie supine with your upper back and shoulders on a BOSU, which is a half stability ball. Extend your legs, and place your feet on top of a stability ball. Lift each spinal vertebrae from the floor until you are in a bridge position. Remain in the bridge as you bend and extend your legs. Perform three sets of ten repetitions. While people usually perform this exercise with the head on the mat, adding the BOSU challenges upper body stability. Since upper body turn initiation is one of the most common faults amongst skiers, torso stability development is crucial to skill improvement.
Member Comments