Ahh, the joy of not being the one crashing… Is there anything sweeter?
The following video has a few crashes, however as you watch them, try to focus on the skis as they jump. See if you can notice certain things in common…
This video has more of the same:
The key in 90% of these crashes? Absorbing the landing.
Some of them did not have the strength to absorb the big jump. Others had the strength, but not the muscular control required.
Much attention is spent learning a variety of tricks, but minimal effort is spent actually trying to build up the muscles and muscle control that is required to take big air, make big dropoffs and to carve through moguls without eating some snow.
How to develop this strength?
Combine strength building with balance – here are the top three exercises you can do to build leg strength for skiing:
1. One leg squats on platform.
Dont just drop down and return up – angle the squatting foot in, then to the front, then out as you drop for each repetition. You will find you work different muscles in the hip with each repitition – funnily enough, these are the same muscles that will need to jump into action come time to control an awkward landing.
2. Double foot jump to box and down with twist landing
Off a raised surface (nothing too high, you just need a foot off the ground to make this effective – perhaps the same as the height of a stairway step) jump with two feet together then land with the feet rotated 90 degrees. Then jump and return up to land in the same position. Do a few jumps down to the left then to the right to work both sides. Be sure to do your best ‘ninja landing’ with this drill – make sure you land soft as possible when coming down and jumping up – the aim is to keep your knees soft and your landings silent.
3. Woodchops
The upper body drives the rotation in the lower body as you stand to come out of the turn. The rotational aspect of skiing requires the upper body have powerful strength, control and endurance not only through the upper body but through the core as well. Note that this is different than doing situps. This is focused on rotational movements – meaning crunches might give you a nice ‘front abs’, but will do little to improve your ‘skiing abs’. To do a woodchop take a cable from chest height, feet wide in stance and rotate away until the cable is almost touching your shoulder. You should feel this in your abs but also the intercostal muscles found in the ribs as you twist. Be sure to rotate to both sides as you go.
Above all, remember to do the above exercises in a progressive manner and mix it up with other activities. For best preparation, be sure to work hard, but also to rest hard.
If you need that massage at the end of the day, take it! Personal trainer orders 
Interested in attending a Back Bowl Ski Conditioning 4 week Program? Live in the Denver area?
POST UPDATE 09/01/2010! New Location for Classes: see www.fitnessbyatlas.com to read about the new setup for ski conditioning – it’s totally awesome!
Jamie Atlas – Master Instructor, Back Bowl Ski Conditioning on 720 203 3084 or email jamescatlas@yahoo.com
