Plyometric exercises for skiing

In the past few years, plyometrics training for skiing has become increasingly popular, and is now used by all the major pro teams.

Plyometrics training for skiing should be used in addition to your regular strength, endurance and flexibility work to give you an edge when you actually hit the slopes.

Plyometrics have been used in other sports for decades, particularly track and field, but is just now becoming incorporated in the mainstream. It is designed to maximize explosive power and speed in sports, and although it can take a number of different forms, jumping is the primary activity used.

When you look at the action of the legs when skiing this makes sense. When you make a turn, you bend your legs, shortening the quads muscles. As you fight through the turn, however, an outside force (gravity) is forcing your quad muscle to lengthen, and you use an eccentric muscle action to hold your position and stay tight through the turn. It is this eccentric force that you develop through plyometrics.

When doing perform a plyometrics jump, you first load the muscles (e.g. when you squat), then when you move to the direction of travel (jump upwards), the muscles that are coiled and compressed are released, and you are propelled forward and upward.

The beauty of this type of training is that it requires a minimum of equipment. You can use benches if you are in the gym, or stairs if you have no benches available. Many of the jumps simply require level ground. You can do it indoors or out, and simply add it to your current training program.

Before beginning a plyometrics training program you should have a sound strength training plan in place, with a minimum of 4-12 weeks strength training under your belt.

Exercises that would be good for skiers include :

• Squat jumps:
  
  Squat down and touch the ground, then explode upwards as high as you can. Land lightly, repeat ten times
   
• Hopping
  
  ten hops on each leg, as far forward as you can go
   
• Two legged jumps
  
  as far forward as you can go - repeat ten times
   
• Jumping side to side
  
  no equipment needed, you can use something as simple as a crack in a paving stone as a line to jump over. Keep your feet together throughout. Repeat 20 times
   
• Chair jumping
  
  Exactly as it sounds, jumping on and off of a chair, bench or stair. Repeat ten times