Unless you have an adventurous lifestyle, your movements of daily living bear little resemblance to the carving, gliding and turning movements of alpine and cross-country skiing. These dissimilarities, combined with the short ski season, steepen the learning curve of the sport. Ski instructors know this, and thus use the "transfer of training" concept when teaching. At the start of your lesson, your instructor inquires about your other athletic pursuits. She will try to identify similarities between skills used in your sport and skills used in skiing. Improving your ski skills therefore requires both an on-slope and off-slope
strategy.
Off-Slope Strategy
Step 1
Purchase a pair of roller skis and roller ski poles. Find an area with minimal traffic, and practice your carving, stopping and turning skills.
Step 2
Exercise aerobically on a cross-country ski machine, which teaches the arm/leg coordination used on the ski track. Add challenge by increasing the incline, lengthening your stride or increasing your speed.
Step 3
Stand on a BOSU or rubber balance disc. Practice carving movements by shifting your weight so that you balance on the little toe of one foot and the big toe of the other. Flatten your feet and transition to the other side.
Step 4
Place a long rope on the floor, and arrange it so that it creates a series of S curves. Walk along the rope, placing one foot in front of the other. Try it backwards and with your eyes closed. The exercise enhances ski-specific balance.
On the Snow
Step 1
Ask a skilled skier or ski instructor if you can follow him down the hill. Tell him to make long. wide turns and follow his tracks. This drill instills the muscle memory of efficient skiing.
Step 2
Select a green or beginner slope with a moderate pitch. Glide into the fall line for a few feet, then pivot both feet to the right. Your skis will decelerate and turn up the hill. This drill trains the skills used in mogul skiing. Repeat on the left side.
Step 3
Stand at the top of a hill. Remove your pole straps, extend your arms in front of you and balance your poles across the palms of your hands. Imagine that you are holding a tray of tea, which you will serve to a group of people at the bottom of the hill. Ski down the hill, initiating all movement from your feet while keeping your upper body facing downhill. The tea serving exercise corrects bad habits such as upper body turn initiation.
Tips and Warnings
- A lesson with a certified instructor provides a fast track to improvement.
- Choose terrain that is within your skill set. Skiing beyond your limits promotes bad habits.
Things You'll Need
- Ski gear
- Roller skis and poles
- Balance training equipment
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