- Flexibility – Shown to decrease injury. Focus on hip flexors, hamstrings, trunk, shoulders, and calves. Both static and dynamic stretching should be done.
- Balance and coordination – Without it you fall down. Do one legged squats on BOSU, Bongo boards, total gym, jump rope, as well as single and double legged stance. If the methods are utilized it will help in rotation and pressure associated with ski edging or carving techniques.
- Strength – Legs and core are the main focus. Use a yoga ball to do crunches, lunges, low back exercises, and plank exercises. Plyometric ball throws overhead will work on triceps and abdominals.
- Speed – Timing is everything in skiing when paired with coordination. If you don’t have quick feet the skis will soon be taking you for a ride. Use quick lateral movements, quick sprints, lateral hops, resistance running, and obstacle course.
- Endurance – The ability to resist fatigue. Skiing requires constant muscle contractions which can lead to injury from premature muscle fatiguing. Pick something you enjoy and do it regularly. A solid base of aerobic fitness is essential to ski all day. Activities such as mountain biking, swimming, rollerblading, running, hiking, basketball, soccer, tennis, etc. are all great choices.
Combining flexibility, balance and coordination, strength, speed, and endurance should be a part of every skier’s preseason training.