SAMPLE WORKOUT EXCERCISE 1: TUCK JUMPS How To:
From a standing position, jump up, tucking your knees toward your chest.
EXCERCISE 1: BROAD JUMPS How To:
From quarter-squat position, leap straight forward with both feet.
Repetitions (initial to increased inten- sity)
3 sets of 10.
Work up 3 sets of 20. Benefit:
Builds power in gluteal and hamstring muscles
Duration (initial to increased intensity) 3X30 seconds
Work up to 3 x 60 seconds and beyond. Benefit:
Builds power in leg muscles. Strengthens the core.
EXCERCISE 1: BOX JUMPS How To:
Using a 12- to 36-inch box (building up height with experience). From a quarter- squat position, swing your arms and propel your body upwards to land on the box. Landing should be soft (think of how a cat would land).
Duration (initial to increased intensity) 3 x 30 seconds
Work up to 3 x 60 seconds and beyond. Benefit:
Builds power. EXCERCISE 2: EXCERCISE 2: TELEMARK JUMPS How To: EXCERCISE 2: ZIGZAG HOPS How To:
Hop laterally with both feet at a forward angle. Upon landing, immediately hop the opposite direction. Often done using an agility ladder.
Duration (initial to increased intensity) 3 x 30 seconds.
Work up to 3 x 60 seconds and beyond. Benefit:
Simulates some movements in short-radi- us turns. Activates leg and core muscles.
EXCERCISE 3: SKIPPING
How To:
You’ve been skipping since the first grade; this is no different!
Duration (initial to increased intensity) 3 x 30 seconds
Work up to 3 x 60 seconds and beyond Benefit:
Builds agility, power, and rhythm.
Also known in non-skiing circles as “lunge hops.” Start with one leg forward and both knees bent at 90-degree angles. Jump as high as you can, switching arm and leg positions in mid-air and landing with the opposite leg forward with knees bent at 90-degrees. That’s one rep.
Duration (initial to increased intensity) 3X30 seconds
Work up to 3 x 60 seconds and beyond. Benefit:
Strengthens hamstrings, glutes, quads, and the core.
EXCERCISE 3: WHEELBARROW DROPS How To:
Performed with a partner, drop into a push-up position witwh your legs straight out and have your partner pick up your legs at the ankles. Without warning, your partner drops one leg. Using your abs, try to keep your legs elevated. Repeat.
Repititons (initial to increased intensity)
30 seconds, working up to 60 seconds Benefit:
Strengthens the abdominals
EXCERCISE 3: MEDICINE BALL THROWS
How To:
Face a standing partner at a distance of 10 feet and get in a squat position while holding a medicine ball in front of your chest. “Explode” into a standing position, throwing the ball in a high arc to your partner. The partner catches the ball, “absorbing” it while landing in squat position. Repeat.
Repititons (initial to increased intensity)
Strengthens the legs and core. Benefit:
Strengthens the legs and core.
THESNOWPROS.ORG | 73 LATERAL BOX JUMPS How To:
Stand next to 12-inch box. From a quarter-squat position, jump up and to the side. Make sure your knees and feet are high enough to clear the box before landing on it, using your legs to absorb the landing. Hop down to the other side of box. (That’s one rep.)
Duration (initial to increased intensity) 3 x 30 seconds
Work up to 3 x 60 seconds and beyond. Benefit:
Strengthens the legs and core.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116 |
Page 117 |
Page 118 |
Page 119 |
Page 120 |
Page 121 |
Page 122 |
Page 123 |
Page 124