Exercises to Improve Your Turns on the Mountain
by Alison Edwards, DPT
In order to carve harder and faster on the mountain, skiers must control their skis in the frontal and transverse planes. The following exercises focus on utilizing the core, quads and glutes to create upper and lower body separation, increase single leg strength and improve carving angle. Practicing these 4 exercises will help you crush your next day trip or week-long vacation on the slopes!
Double Leg Lateral Hops (3 sets x 8-10 reps)
Practice double leg power and shock absorption in the frontal plane. Take off from 2 feet and hop right to left.
Skater Jumps (3 sets x 8-10 reps)
Incorporate single leg hopping and shock absorption in the frontal plane to simulate transfer of force from outside ski to outside ski with linked turns. Take off from 1 foot and land on the other, watching that your knee does not cave in toward midline.
Captain Morgan Single Leg Squats (3 sets x 30-45 sec each side)
Practice single leg endurance in the frontal plane by leaning into the Swiss ball. Add a single leg squat to facilitate quad and glute control in the sagittal plane because more bang for your buck! Watch that your standing leg does not cave in toward midline.
Forward Lunge w/ Med Ball Rotation (3 sets x 10-15 reps, alternating sides)
Add rotational control in the transverse plane to practice upper and lower body separation while strengthening your quads. Lunge forward and rotate the medicine ball towards your forward leg. Make sure to engage your glutes and core to maintain a stable pelvis.
Give these 4 exercises a try and if you have any pain or problems, please reach out for an appointment so we can help!