Skiing is a demanding pastime that will challenge your muscular endurance, fitness, balance and coordination. Like any sport, your skiing performance will improve if you spend some time exercising to prepare your body for the demands of your chosen sport. The BOSU (which stands for both sides up) is a versatile exercise tool with which you can perform a variety of skiing-related exercises. Base up exercises require you to place your feet on the hard surface of the BOSU, whereas base down exercises use the soft dome part of the BOSU as the foot surface.
One Leg Balance
Successful skiing requires good balance. To develop your balance, place your BOSU base up and put one foot in the center while keeping your other foot on the floor. Slowly transfer your weight onto the BOSU so you are standing on one leg. Try to maintain your balance by shifting your arms and body weight as the BOSU wobbles. Hold this position for 30 seconds or more before changing legs. You can make this exercise much harder by closing your eyes or playing catch and toss with a training partner.
Squats
Develop vital leg strength and endurance for skiing by performing squats using a BOSU. Place your BOSU base up and carefully stand on it with your feet as wide as the base allows. Keeping your weight spread evenly between the heels and balls of your feet, push your hips back and bend your knees until your thighs are parallel to the ground. Pause in this lowest position for one to two seconds before pushing back up into the starting position. Make this exercise more challenging by holding dumbbells.
Hip Bridges
Your hamstrings and glutes are very important in skiing, and spending time strengthening these muscles will reduce your chances of injury. To strengthen your hamstrings and glutes, place your BOSU base down on the floor and lie on your back with your feet resting on the top and your butt as close to the BOSU as possible. Push down through your feet and lift your hips up so only your shoulders touch the floor. Hold this position for one to two seconds before lowering your butt to the floor and repeating. For a greater challenge, perform this exercise using only one leg or by holding a weight across your hips.
Two Footed Jumps
Reacting to bumps on the piste is an important part of skiing. The unstable nature of the BOSU makes it an ideal tool for improving this skill. Place the BOSU base down and stand about 12 inches away with your feet together. With a small jump, leap forward onto the top of the BOSU. Immediately try to steady yourself and gain your balance quickly. Once you have gained your balance, step off the BOSU and repeat.
Lateral Jumps
Side-to-side movements are common in skiing, and lateral jumps using a BOSU are an effective way to improve your sideways movements. Place two BOSUs, base down, next to each other. Stand on one BOSU with your feet together. Once you have your balance jump sideways onto the other BOSU. Quickly gain your balance and jump back to the first BOSU. Repeat jumping from side to side for as many repetitions as you want. If you only have one BOSU, you can perform lateral jumps to one side and then, after a brief rest, to the other side.
References
- "Stronger Legs and Lower Body"; Keli Roberts and Linda Shelton; 2002
- "Weight Training For Dummies"; Liz Neporent, Suzanne Schlosberg, Shirley Archer; 2006
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