Jump to It: A Pre-Ski Workout

Date: Jan. 29th, 2009

Jump to It: A Pre-Ski Workout

In addition to basic cardio training (running, biking, hiking, etc.), here are four exercises that target essential ski-specific muscles:

Bench jumps: Place your left foot on a two-foot-high bench, quickly raise your right foot up onto the bench, spring into the air, land back on the bench with your left foot and bring your right foot back down to the ground. Repeat exercise with your right foot. (Beginners follow same procedure, only don't spring into the air.)

Wall squats: With your back against a wall, slide down until you're in a sitting position. Hold it for as long as you can. (Beginners don't have to go all the way down.)

Lunges: Start this exercise with your feet shoulder-width apart. Take a long step forward with one leg and descend to a low position, then rise. Bring the lead leg back and repeat with the other leg forward. In the forward position, your knee should be over your foot, forming a 90-degree angle. The back knee should not touch the ground. The back lower leg should be parallel to the ground, forming another 90-degree angle. (Advanced skiers should use weights.)

Box jumps: Start on the left side of a one-foot-high box. Push off with your left leg to land with both feet on the box; momentarily rest both feet on the top of the box before dropping to the other side, landing on your right foot. Immediately spring off that foot, placing both feet back on top of the box before landing once again on the left side with your left foot. Repeat 50 times. (Beginners use the same procedure but jump over a line on the floor rather than onto a box.)

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