Building Strong Legs for Skiers

Skiing is one of those sports that requires a combination of stamina and endurance, and quick precision moves.

Building strong skiers legsIn addition to regular strength, endurance and flexibility training, the best form of conditioning a skier can do off the slopes is plyometrics. Based on a series of jumping exercises, this explosive type of exercise trains muscles to contract faster and more forcefully, adding power and speed to your performance.

Plyometrics are a demanding way to train and places a tremendous amount of strain on joints and major muscle groups, especially the back and knees, and is not recommended for beginners. It is a physically demanding exercise that is ideal for athletes who have built up the strength, flexibility and balance to handle the demand. Once you’re at an advanced enough stage, plyometrics can be beneficial in preventing injury and improving overall performance. Please also take note that women are more susceptible to ACL injuries than men and should exercise extreme precaution.

Balance is the key to being a good skier and is a skill that can be developed with the use of a balance or wobble board. Having good balance for a skier means that your upper body is free to launch into those powerful push-offs coming out of turns and off moguls. Balance will add confidence to your game and allows for better grip in the snow and a more intuitive approach to the terrain. It goes without saying that a strong core is a must for high performance skiing.


If you’re not used to balancing on one leg, now is a good time to start practising. Using a pillow or balance board, practice balancing on one leg on the board without moving or falling over. Make sure you maintain proper alignment, keeping your core muscles flexed, and focus on your breathing. Once you feel comfortable with this move, try balancing on one foot on the board. Now you’re ready for the next move.

Round the Clock

Balancing on one leg on the floor, powerfully push yourself out as far as you can, imagining that you are standing at the centre of a clock, and hop back to centre again. Work your way through all the numbers, starting with 12, moving in a clockwise direction. When you’ve completed the circle, start again with the other foot.

Balancing Balls

With the aid of an eight-pound medicine ball, kneel on a fitness ball while holding the medicine ball and try to maintain your balance without moving. Again, focus on keeping those abs flexed and concentrate on your breathing to help with balance.

The next step is without the medicine ball. Try standing on the fitness ball without falling over. Gradually, add the medicine ball, so you’re standing on the fitness ball while holding the medicine ball. Having a friend spot you might be a good idea. When you get really good, practice jumping onto the ball from the floor, first without the medicine ball, then with the ball. First practice this move by jumping on stairs, a bench or chair (make sure it’s on a carpet or non-slippery surface).

Squat Jumps

Squatting down so that you can touch the ground, spring up as high as you can, land lightly on your feet and back into the squat for the next jump. Repeat about 10 times. Now you’re ready for lateral jumps.

Lateral Jumps

It’s a good idea to start by doing a few side-to-side stepping exercises before launching into this powerful move. Start by using a piece of tape, string or ski pole on the ground. Standing on one side of the marker, squat slightly and spring over the line landing back in a squat. Continue with these jumps for one full minute. When you’re ready to progress, change the marker for an obstacle like a shoe box, hockey bag or bench. Jump side to side and over the obstacle, just like before.

Power Hops

First practice this move by stepping off a stair and landing on two feet, before progressing onto one foot. For the power hops, start by standing on a bench or a 12- to 18-inch-high, sturdy box. Step off onto one foot and immediately jump up as high as you can, landing on the floor on the same foot. Repeat for one full minute and then change legs. When you’re ready to progress, increase the height of the bench or box.


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