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This exercise develops core function, strength, and control in a manner similar to various tricks with Freeskiing. Very similar to a mute grab while hanging from a pull-up bar, the exercise requires contraction of the core for stability, combined with hip flexion and a vertical body position to bring the legs up to the upper body, which contrasts from many supine/ground core exercises.
To start: find a vertical bench at your gym. (You can also do this exercise on a pull-up bar.).
Contract your abdominal muscles and tuck your feet up towards your butt, with your knees pointing up and to the right. Return to the starting position.
Contract your core, lift and twist your legs to the right.
Contract your core, and lift your legs straight out in front of you, parallel to the floor.
Control your movements—try not to let your body weight swing when you lower or raise your legs.
This exercise develops explosive power with an element of dynamic balance and body control. The lateral movement requires hip and core strength combined with a traditional jumping motion, where the athlete must maintain body control and equal balance of the feet.
To start: Find a low box or step. The key to this exercise is speed, so make sure the height is low enough that you can handle really quick repetitions.
In a quick, controlled movement, jump from the ground, and land both feet simultaneously on the box.
Keep feet and hips square, and stay reactive and quick with each jump.
Remember to maintain equal weight on both feet, keeping your hips square, as you move through the exercise.
This exercise develops single-leg strength, balance, and mobility in the hips. Single-leg strength is animportant element of greeskiing, and the additional stress of inline balance while strength training is a unique combination in one exercise.
To start: Grab two hand weights of equal weight. Do a lunge, while crossing your right foot in front of your right knee, in-line with your right shoulder.
Make sure to do a full lunge, with your quad parallel to the ground. Also, make sure your knee doesn’t bend past your foot. Keep your chest up and look ahead.
Do three to four sets of five to six reps, per leg.
Do 3-4 sets of 6-12 reps.
This exercise develops the musculature of the upper body, shoulders, low back, and core. While upper body strength is an important part of overall fitness and body balance, what makes this exercise great is the development of whole-body stability and core strength.
To Start: Choose your weights.
Shrug your shoulders and lock your arms as you jump.
This exercise complex develops strength and balance in the posterior chain (glutes, low-back, hamstrings). Development and strengthening of the posterior chain, particularly the hamstrings, is very important for preventing ACL injuries, a common injury among freeskiers.
Step one: Straigh leg press-up. Start laying on a mat, with a Swiss ball beneath your feet. Raise your hips by contracting your core so that your body is one straight line from your shoulders to your feet. Relax and lower your butt to the ground. Repeat.
Bend your knees and roll the ball towards you. From this position, complete the same press-up by contracting your core and glutes.
With your core and glutes contracted, roll the ball towards and away from your body by bending your knees. Complete three-four sets of 10-15 reps for each movement (three movements per set = 30-45 reps total).