Cross-country ski machines and alpine ski simulators provide sport-specific conditioning for alpine and Nordic skiers. The cross-country models offer a low-impact aerobic workout, while enhancing Nordic ski-specific arm and leg coordination. Alpine ski simulators simulate foot and ankle lateral carving moves--which are distinct to downhill skiing. Equipment manufacturers designed these machines for winter sport training, but they also offer effective agility and dynamic flexibility training.
Mobility
A November, 1999 article published in Biomechanics Magazine details non-traditional methods of increasing shoulder joint range of motion for individuals with limited mobility. Physical therapists George Davies and Todd Ellenbecker suggest using the handles on a Nordic Track ski machine for an active flexibility warm-up. As one handle moves forward, the other moves back--enhancing flexibility in both planes of motion.
Coordination
Cross-country ski machines require some coordination. The arms work in opposition to your legs. Simplify the learning process by breaking down each task. Practice the arm movements for three minutes. Then relax your arms and glide one leg forward and the other leg back. Add the arms when you establish a rhythm. Bring your right leg and left arm forward, and move the right arm behind your body. Reverse the process, bringing your left leg and right arm forward. Once you've gained forward gliding proficiency, challenge your coordination and hamstring muscles by initiating the movement with a backward glide.
Carving Movements
Alpine ski simulators are designed to enhance carving proficiency, but understanding ski-edging biomechanics is an important prerequisite. Keystone Ski Resort director of instructor training Bob Barnes warns that skiers who maneuver the machine by keeping their feet flat and pushing with their ankles may develop inefficient skiing habits. For best results, place your feet on the little toe of one foot and the big toe of the other.
Agility
Agility is crucial to downhill skiing. If you have a workout partner, practice medicine ball training while working out on an alpine ski machine. Ask your partner to toss you the ball as you glide from side-to-side. Maintain a stable upper torso. Ski movements initiate in the feet and ankles, not your shoulders.
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