To increase how much time you can spend on a snow-covered hill without getting fatigued, improve your leg strength off the hill. Skiing requires leg power, strength and endurance so you are able to make your way safely to the bottom of the hill. Add specific leg-strengthening exercises to your weekly workout routine and include isometric, dynamic and plyometric movements. Isometric exercise strengthens your muscles at one angle, such as with a 90-degree bend in your knee to mimic the position used when you downhill ski. Dynamic exercise strengthens your muscles through a complete range of motion to improve overall strength. Plyometric exercises combine speed and strength to increase your leg power.
Isometric
Step 1
Stand with your back against a wall. Place your feet approximately 3 feet away from the wall. Point your toes forward.
Step 2
Bend your knees to a comfortable angle, not beyond 90 degrees. Aim to lower your hips until your thighs are parallel with the floor. Straighten your arms at your sides.
Step 3
Press your back against the wall. Maintain the wall sit for 30 to 90 seconds. Increase the duration as your strength improves.
Step 4
Straighten your legs and return to standing. Rest for 60 seconds and repeat the wall sit once or twice more.
Dynamic
Step 1
Stand tall with your feet underneath your hips. Face your knees and toes forward.
Step 2
Perform a squat. Bend your knees to a 90-degree angle as you lower your hips. Keep your knees over the tops of your heels.
Step 3
Straighten your legs and return to a standing position. Step your right foot approximately 3 feet forward. Bend both knees to a 90-degree angle and lower into a lunge.
Step 4
Straighten your legs. Push off the floor with your right foot and return your right foot to your left. Perform another squat.
Step 5
Step your left foot approximately 3 feet in front of your right. Bend both knees to a 90-degree angle and lower into a lunge. Straighten your legs. Push off the floor with your left foot and return to standing.
Step 6
Repeat the squat with a lunge on your right leg and squat with a left-leg lunge 10 to 12 times. Rest for 60 seconds and complete another set.
Plyometric
Step 1
Stand facing a sturdy box, aerobic step or stair.
Step 2
Bend your knees slightly. Position your straight arms behind you. Swing your arms forward. Jump and land on the box with your knees bent. Place your entire foot on the box. Face your knees and toes in the same direction.
Step 3
Jump backward off the box and land on the floor with your knees slightly bent. Jump to the right. Keep your feet and legs together. Land in a slight squat. Jump to the center and land with your knees bent.
Step 4
Jump onto the box. Jump backward off the box. Jump to the left. Keep your feet and knees together. Land with your knees slightly bent. Jump to the center and land in a slight squat.
Step 5
Repeat the series eight to 10 times. Rest for 60 seconds and repeat for a total of one to three sets.
Tips and Warnings
- Aim to complete your leg-strengthening workout three times a week. Include a day of rest between workouts.
- Consult your doctor before beginning any new exercise regimen.
Things You'll Need
- Wall
- 12- to 18-inch step or box
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