Confident, explosive skiing demands agility and quickness-especially in the bumps. This simple exercise will give you quick feet, lower-body strength, muscle endurance and-if you push yourself to the limit-sore quads.
How To Do It Stand in a semi-squat position and step side to side, maintaining the stance throughout the exercise. Keep your head up, avoid hunching your back, and focus on your "inside edge" as you push off. Try this quad burner for 30 seconds, rest for one minute, and repeat three times.
As You Improve Attach a sport cord or resistance band to a doorjamb or any secure point off to the side of you. Place the belt around your waist, and get into the starting semi-squat position. Position yourself far enough from the door so that there is constant tension on the band. As you perform the exercise, you may find that your body feels unstable-and that's OK; as you continue, you'll build stability and power. Do the exercise for 30 seconds on one side, then switch to the other. Do three sets on each side. Soon you'll feel more power in your lateral leaping-and in the bumps.
Emily Miller is a ski trainer and a consultant to The Stone Clinic, a San Francisco-based sports-medicine facility. Have a fitness question? Send an email to firstname.lastname@example.org.