Edge, pressure and rotary are the primary movements of alpine skiing, but these skills are impossible without balance, according to the Professional Ski Instructors of America. The ideal downhill ski training programs combine on-slope and off-slope balance training exercises. Programs that simulate the movements and balance requirements of alpine skiing are the most effective.
Circle Tracing
Ski instructor Harald Harb, author of "Anyone Can Be an Expert Skier," created this dryland training exercise to promote foot dexterity and stance leg balance. Use a rope to create a 2- to 3-foot diameter circle. Place a yoga block or a 4- to 6-inch wood block in the center of the circle. Stand upright with one foot on the block, and trace the circle with the toes, the heel, the arch and the little toe of your opposite foot. Repeat the exercise on the other side. Each foot position is similar to a balance position used in weight-shift transitions on the ski slopes.
Medicine Ball Toss
Even if you ski in complete control, collisions are a fact of life on the ski slopes. Superior balance skills keep you on your feet during a collision with an out-of-control snowboarder or skier. Stand a few feet away from a wall. Lift your right leg and balance on your left leg. Use your left hand to toss a medium-sized weighted medicine ball into the wall. Maintain an upright position as you catch the ball with your left hand. Perform 10 repetitions, then switch sides. Add challenge by alternating your throwing and catching hand or by performing the exercise on a balance board.
Partner Ball Press
This exercise looks easy, but it actually poses a significant lateral balance challenge. Chose a workout partner, and place a stability ball between you, so that your hips and waist lean into the ball. Flex your elbows and form a 90-degree angle with your forearms, as if you were holding ski poles. Bend and lift your inside leg, maintain your balance for as long as possible, then switch sides. Add challenge by standing on balance discs.
On-Slope Traverse
One-legged, on-slope exercises enhance the transitional balance necessary for shifting your weight from edge to edge. Stand at the top of the slope and point your skis across the hill. Lift your downhill ski a few inches from the snow and glide across the hill. As you approach the edge of the slope, place both skis on the snow and perform a ski turn, so that you face the opposite direction. Repeat the exercise on the opposite ski, then practice the exercise by lifting your uphill ski and balancing on the downhill ski.
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