Best exercises for skiing

We bring you the best exercises for skiing. For ski racers and advanced skiers, mastering upper body stability is essential to maintaining control and balance at high speeds on challenging courses.

This stability allows for more precise movements and improved aerodynamics, which can significantly affect performance. In this blog post, we will cover specialized on-snow exercises that focus on enhancing upper body stability, tailored specifically for high-level skiers who want to hone their racing skills.

1. Javelin Turns

Purpose: Improve upper body stability and separation between the upper and lower body. Description:

Exercise Routine

  • Hold one ski pole horizontally across the body with both hands while making smooth, carved turns.
  • Keep the shoulders level and the pole parallel to the ground throughout each turn.
  • Perform this exercise on a gentle slope initially, gradually increasing difficulty.

Benefits: This drill teaches the skier to stabilize their upper body, maintaining a consistent orientation regardless of the lower body’s actions.

2. Outside Pole Touch

Purpose: Enhance balance and upper body discipline during turns. Description:

Exercise Routine

  • During each turn, reach down and lightly touch the snow with the pole on the outside of the turn.
  • Ensure that the upper body remains stable and does not lean into the turn; the motion should be controlled and precise.
  • Perform on moderate slopes to focus on form without the interference of high speeds.

Benefits: Encourages skiers to stabilize and control their upper body while their legs work independently, essential for maintaining balance at high speeds.

3. One-Pole Skiing

Purpose: Promote upper body symmetry and stability. Description:

Exercise Routine

  • Ski using only one pole for a series of turns, while keeping the unused arm extended forward or to the side, parallel to the snow.
  • Alternate the pole with each run to ensure balanced training of both sides of the body.

Benefits: This exercise forces the skier to compensate for the imbalance caused by having only one pole, thus enhancing overall body stability and symmetry.

4. Ski Pole Push-Offs

Purpose: Strengthen core and upper body muscles used in dynamic skiing movements. Description:

Exercise Routine

  • At the start of each turn, use your ski poles to push off slightly, helping to initiate the turn.
  • Focus on using your upper body to assist in the movement, keeping it stable and aligned over your skis.

Benefits: Strengthens the arms and core, which are vital for maintaining posture and stability during aggressive racing maneuvers.

5. Cross-Block Training

Purpose: Improve upper body stability and reflexes for slalom skiing. Description:

Exercise Routine

  • Practice a slalom course where you deliberately block the gates with the hand opposite to the turning direction (cross-block).
  • Keep your torso facing downhill as much as possible, using only your arms and shoulders to reach and block.

Benefits: Develops quick, independent upper body movements and enhances stability, crucial for navigating tightly spaced slalom gates efficiently.

    Conclusion

    These technical skiing exercises are designed to enhance upper body stability, which is crucial for high-level ski racers. By practicing these drills, racers can improve their control and precision, leading to better performance in competitive settings.

    Regular practice on varied terrain and under different snow conditions will help solidify these skills, preparing racers for the demands of high-speed competition. For further training tips and techniques, keep exploring our resources at skiracingcamps.ch.

    Here is a short video demonstrating some of the exercises we’ve discussed in this article:

    YouTube video

    Leave a Comment