Expert skier Seth Masia describes the 1993 introduction of easy-turning shaped skis as a "revelation." Ski instructors soon realized that turning a 160 cm shapely board required a different skill set. They modified ski technique, emphasizing balance and edging movements. This new technical emphasis necessitated a new type of ski-specific fitness. Modern ski conditioning programs focus less on brute strength, and more on balance, agility and fine motor coordination.
Bosu Stability Ball Hamstring Curl
Per Lundstam, former U.S. Men's Alpine Skiing Olympic Team conditioning coach, created the bosu stability ball hamstring curl. Place the bosu on the floor, with the dome side facing up. Lie supine and rest your head and shoulders on the dome. Extend your legs and place both feet on a stability ball. Lift each vertebra from the floor, until you are in a bridge position. Remain in the bridge, and bend your knees. Perform 10 repetitions, and then roll back to the starting position. Do three sets.
This exercise addresses numerous ski-specific issues, such as hamstring strength, dynamic balance, upper-body stability and core-muscle activation. Hamstring exercises correct the hamstring/quadriceps muscle imbalances, which makes skiers susceptible to knee injury. Resting the upper body on the bosu enhances upper body stabilization, which prevents upper body turn initiation. The bosu/stability ball leg curl is a dual-instability exercise. A study published in the May 2007 edition of the Journal of Strength and Conditioning Research detailed dual-stability training benefits. Lead author Jeff Norwood reported that subjects using the bosu with the stability ball showed increased core muscle activity.
Slide Board Ski Lunge
Coach Mike Boyle, who authored "Functional Training for Sports," describes the slide board as a training device that places athletes in positions specific to most sports. The slide board is one of the few pieces of equipment capable of simulating the gliding movements used in skiing. Put on a pair of slide socks, and stand at the center of the board, facing one of the bumpers. Keeping your feet in contact with the board, glide your feet into a lunge position, so that one leg is behind the other. Switch legs without lifting your feet. Perform 20 repetitions. This exercise works the hamstrings, quadriceps and gluteal muscles.
The Wall Slide
The classic wall sit is old-school ski fitness. Modern skiing is more dynamic, making the wall slide a more functional exercise. Stand with your back against the wall, and your feet separated at hip-width apart. Slide down until your knees are bent at a 90-degree angle. Instead of holding the position, straighten your legs about 3 inches, and then bend them back to 90 degrees. Perform three sets of 20 repetitions. The exercise works the hamstrings and quadriceps, while training the small flexion and extension movements required for mogul skiing.
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