Ski Yourself To Victory

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Single Leg Dumbbell Deadlift

Balance is critical while skiing and this exercise will not only improve your balance but also give you the confidence to accelerate yourself on the slopes once you grasp it. Remember, practice makes perfect, so if you find it hard to keep your balance at first, don’t despair - stay focused, and you will reap the rewards.
       
Standing with a light dumbbell in your right hand lift your left foot bending 90 degrees at the knee so that your foot is behind you. Then, keeping your right leg as straight as you can, lean forward and lower the weight to the ground while balancing on your left leg.  Return up to the starting position and repeat 10-12 times. Switch the weight to your left hand and perform the exercise again while balancing on your left leg. Try for 3 sets on each leg.

Swiss Ball Russian Twists

A great exercise to strengthen your core whilst giving your body and mind more to think about and control with the added twist. Sit on a Swiss ball and, for support, either have a training partner hold your feet, or secure them under something that won’t move.  Your starting position is key - lean back with your arms outstretched in front of you until you feel a nice tension in your abdominals. Too far back and you’ll be putting extra strain on your back and too far forward will make the exercise ineffective; aim for around a 45 degree lean back. Once you’re in position begin to slowly twist yourself to your left keeping your arms outstretched in front of you.  Aim for a 90-degree turn if you can, then bring yourself back to the starting position and carry through to your right without pause. Try for 3 sets of 10-12 twists. Once comfortable you can attempt holding a weight or medicine ball with the twists. I would suggest nothing more than 6kg’s to familiarize yourself with the extra tension, after which up to 10kg’s should do nicely.  

Plank With Leg Raise

The Plank can produce muscles in your core that would make a whole world of men jealous. Add a leg raise to the exercise and you are going to another level, which can aid your ski performance. The plank is performed on your elbows and your toes while facing the floor. Keep your elbows at a 90-degree bend and have your feet together. Your back should be flat and in a straight line from your head to your heals. Check yourself against a mirror to make sure your back doesn’t drop.

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