All-Terrain Workouts: Hard Snow
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Don’t the the hard stuff play rough with your body. If a powder skier needs a light touch in the legs, “the hard-snow skier needs legs like steel struts to hold the carve, Laskowski says. And in those instances when you can’t hold it, single-leg balance will salvage your run. Strong obliques help you keep your weight centered, while hamstring flexibility enables you to extend into an aggressive position, one that counters the G-forces trying to pull your skis into a skid.
AGILITY Single-leg stands
Stand on one foot for three 10-second reps. Then try it with arms crossed, then with arms crossed and eyes closed, then standing on a pillow or other soft surface. When this becomes easy and your body stands steady, dip your knee and extend your free leg to lightly touch the ground in positions corresponding to the numbers on the clock (right leg touches numbers one through six; left leg six through 12). One revolution around the clock equals one rep; work up to three reps.
FLEXIBILITY Hamstring door stretch
Lying on the floor near a doorway, keep your back slightly arched and place one leg through the doorway and your other leg up against the wall. Hold for 30 seconds to two minutes. This will stretch the hamstrings while protecting the lower back.
STRENGTH Side plank
Lying on one side, prop your weight up with your forearm. Keep your elbow under your shoulder and check in the mirror to be sure your midsection is straight as a plank. Rest your other hand along your side or at your hip, whichever feels more comfortable. Hold for 10 seconds, then rest for one minute, working up to three to five reps. Over time, you can reduce the rest time to 10 seconds or increase the hold time while keeping the rest time at one minute.