Skiing down a steep, slick mountain at high speed demands strength, balance and agility. While for most of us, downhill skiing is not a year-round pursuit, a lack of snow shouldn't stop you from improving your technique and building up your muscles. You don't even need skis or poles to train for that perfect run down the slopes.
Rock Hopping
Improve your ability to react to the unexpected -- a patch of ice, a bump in the surface or even a fellow skier -- by going rock hopping. Find a body of water that has rocks protruding from the surface. Hop from rock to rock. "There is probably nothing better than rock-hopping to train agility, anticipation and explosive power," says John McBride, former coach of U.S. Olympic skier Bode Miller. This training exercise isn't a race. The objective is to stay on your feet, so move in a controlled manner.
Squats
A strong lower body is crucial to success on the slopes. Squats are arguably the best overall leg workout. Tailor your squats by doing them on one leg, which allows you to improve your balance and build up your quads, hamstrings and glutes. Stand on one leg. Position your other leg straight out in front of you. Bend down until the thigh of your planted leg is parallel to the ground. Pause then stand back up. Keep your back naturally arched throughout the movement and keep your head up so that you are looking straight ahead. Hold on to a chair or railing if needed. Perform eight to 10 reps then switch legs. To increase the difficulty, hold a weight in each hand.
Wheelbarrow
As you maneuver your way down the ski hill, you are constantly trying to remain control of your body. Simulate this action by using a wheelbarrow. Load it with 40 to 60 pounds. Find a steep hill and run up it with the wheelbarrow for two to three minutes. Rest and repeat the exercise. "This teaches your body to control a dynamic load like you do in skiing," McBride says. As you become more successful at maintaining control of the wheelbarrow, add weight and increase the number of reps and the amount of time you run.
Side Jumps
There is plenty of side-to-side movement in downhill skiing as you guide your body to navigate turns. Train the muscles required for this action by doing side jumps. Crouch in a ski position, with your knees and hips bent and your arms at your sides. Jump from side to side, pushing off explosively with your outside leg. Jump for one minute. Rest one minute and perform another set.
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