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Plyometric Ski Workout | Explosive Exercises For Skiing Performance


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Plyometric Ski Workout | Explosive Exercises For Skiing PerformanceExplosive strength for snow skiing?  Why would I need that?  Well, the answer is both simple and complicated.  When Alpine skiing, your legs act as schlock absorbers, taming the bumps, hump, and dips in the snow surface.  This bumping, dipping, dropping and popping back up are all putting tension on and releasing tension form your leg muscles.  Having the “explosive” strength in your legs and core to constantly adjust to these stresses will keep you more stable on your skis.  Basically you use the same muscles to stay stable on skis as a basketball player uses to jump for a slam dunk.

So, now that we understand the need for “explosive” or “fast reactive” strength in your legs, let’s get on with how to develop it.

Last week we introduced plyometrics to increase vertical leap performance.  Today we continue with conditioning exercises for skiing.  If you missed Monday’s post about strength and core training for skiing, go back and read it.

The exercises:

Squat Jumps
Jump To Box
Lateral Jump To Box
Tuck Jumps
Lateral Hurdle Jumps
Zig-Zag Hops
Depth Jumps

Click on any exercise name to go to the animated descriptions page.

The Workout:

Circuit 1
Squat Jump
– 10 Reps
Lateral Hurdle Jumps
– 10 Reps
Tuck Jumps
– 10 Reps
Depth Jumps
– 10 Reps

Circuit 2
Jump to Box
– 10 Reps
Zig-Zag Hops
– 10 Reps
Tuck Jumps
– 10 Reps
Lateral Jump To Box
– 10 Reps

Do all the exercises with your poles in your hands, either tucked under your arms or use them for stability.

Perform circuit 1, rest 2 minutes, perform circuit 2

Do both circuits 3 times with no rest between exercises.

This is one of the most powerful ski workouts available today.  And as a bonus, the only equipment you need is your poles and a sturdy box.

Friday, we will tie it all together in the Weekend Challenge for a strong 3-on / 1-off routine that will have you blasting down the slopes with confidence and style.  Go there now…



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