The Professional Ski Instructors of America instructor manual details the basic downhill skiing skills, which include dynamic stance and balance, as well as foot and ankle edging, pressure and rotary movements. Since traditional weight training machines rarely address these requirements, professional and serious recreational skiers use balance training equipment and aerobic ski machines for off-slope training.
Bosu
Scott Higgins is U.S. Ski and Snowboard Association team physiologist. His article, "Condition with Purpose," details the requirements of competitive mogul skiing. Higgins argues that competitive mogul skiers need to compress and extend their legs in accordance with the shape of the bump. He believes that the best bump skiers train for dynamic balance, while using movements that simulate the sport. The bosu's resemblance to a mogul makes it an essential U.S. Ski Team training device. Place the bosu on the floor with the dome some facing up. Begin in a squat, with both foot on top of the dome. Extend your legs and jump into the air. Land with your knees bent in a squat position. Perform 10 repetitions. The bosu squat jump improves balance while working the hamstrings, gluteal, quadriceps and core muscles.
Exercise Discs
The edging or carving movements often perplex novice skiers. Rubber exercise discs are inexpensive balance training devices, which help new skiers learn the basic carving movements. Stand in a ski stance, with your feet about hip-width apart, and your knees slightly bent. Shift your weight so that you are balancing on the big toe of your right foot, and the little toe of your left foot. If you performed this movement on the slopes, you would be carving a left turn. Flatten your feet and transition to the other side. After gaining proficiency, bend your knees during the edging phase, and extend your legs during the flattening phase. Perform 30 repetitions daily. Performing this exercise while wearing new ski boots is an effective way to break them in.
Pro Fitter
Canadian professional skier Louis Stack developed the Pro Fitter in 1985. When the Winter Olympics came to Calgary in 1988, elite athletes from all parts of the globe exercised on this ski specific lateral training device. The board has adjustable tension cords. Simulate racing technique by placing your feet on the outer edge of each foot pad. Bend your knees and assume a racer's tuck position. Use your leg muscles to drive the foot pads toward the opposite bumper.
SRF Board
A dancer and physical therapist created the SRF board to address hip rotation. The board combines the benefits of a slide board and a rotational disc. While dancers use the SRF board to enhance turn out or rotation at the hip, skiers can use its rotary movements to develop the foot and ankle rotation required in mogul skiing, powder and steering a clean, carved arc.
Member Comments