Plyometrics

Beginner:

• Light Squat Jumps - With feet shoulder-width apart, flex knees and hips, squat down and jump into full body extension (5 sets of 5 reps) *

• Light Lateral Jumps -  Jump from side to side across an imaginary line, feet together, knees bent, hips flexed. Swing arms in rhythmic motion of pole plants. (5 sets of 5 reps)

• T- Pattern Jumps - feet together, knees ben and hips flexed, jump in a T- pattern- forward, left, fight, back. (5 sets of 5 reps)

Intermediate:

• decrease above number of sets to 4 and increase repetitions to 10

Advanced:

• Lunge Jumps -  Start with forward thigh parallel to ground, back knee almost touching the floor and arms extended in front of you for balance. Explode upward, alternating front and back legs. (5 sets of 8 reps)

• Line Touches - Draw 2 lines approximately 10 feet apart. Stand in the center of the two lines. Sprint to the right and the left touching the line each time. Sprint back and forth 5 times. ( 5 sets)

• Depth Jumps - Stand on a sturdy wooden box or crate that's at least 1 foot high. With knees bent and hips flexed, spring off box, landing and recoiling into a semi-squat position. (4 sets of 10 reps)

• Zig Zag Forward Bounce - Begin in a semi-squat position and jump diagonally to the right and then the left across an imaginary line. (4 sets of 10 jumps)

Ancillary & Forgotten Muscles:

• Hip Flexors - The hip flexors are located where the thigh meets the pelvis

         The hip flexors are a key part of the skier's suspension. They keep your skis glued to the  the snow over rough terrain by helping you extend your legs.

• Gastrocnemius - These are the muscles located at the top of your calf, beginning behind the knee.

           These are considered stabilizers and help you balance as you ski.

• Rector Spinae -  These are the primary lower back muscles.

          These generate the highest level of electrical activity of any muscle in the body while skiing. Their primart job is to keep you from pitching forward in the turn.

• Anterior Tibialis - These are the muscles at the front of your shin.

          These muscles are engaged every time the top of your foot contacts the boot. This occurs when your driving your knee into the turn.