Dot DrillNow here s a plyometric exercise that is going to take eye-foot coodination and stability; which is required for skiing. 1. Improve reactive skills and coordination. When moving into the single leg version, hip and ankle stability is greatly increased. 2. It is an awesome exercise to handle cutting on skis as well as improving body awareness. 3. You need to be on a flat surface and five dots. Tape will work, but if you are doing it in a fitness center ask for permission. 4. Intermediate/advanced level exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=12392&ignore_popup=1
Single Leg SquatThis exercise takes the single leg pistol to the next level as it requires more hip flexor strength. If you have never sore glutes, than this is a must-try exercise. 1. The gluteals are targeted on this exercise while decellerating the pull of gravity. It will also improve the strength of the other leg muscles. 2. Great for independent ski action. Plus, its another great exercise to work on left and right side dominance issues. 3. No equipment needed. 4. This is an intermediate level exercise. ** If you have knee problems, please consult your physician before doing this exercise
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=12393&ignore_popup=1
Stability Ball Russian TwistThis is an exceptional exercise to develop rotational strength for the core and stability for the hips. 1. This exercise will target the obliques, abs, lower back, and hip stabilizers. 2. Perfect exercise to maintain a quiet upper body while skiing moguls. 3. All you need for this exercise is a stability ball. 4. This is a novice/intermediate level exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=12394&ignore_popup=1
A Frame Walk1. Improves flexibility of the low back and hamstrings (back of the legs) 2. Improves overall core strength 3. Can be done anywhere! 4. A great exercise for sport-specific conditioning, especially skiing, golf, and running 5. Suitable for the intermediate and advanced exerciser
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13217&ignore_popup=1
Alternate Split Squat Jumps1. This exercise will develop power in the quads, glueteals, and calves. 2. Great for ski jumps and telemark skiing. 3. It is a good idea to start these on a shock absorbing floor, such as a basketball court or exercise studio. 4. This is an intermediate/advanced level exercise. 5. Do not do this exercise if you suffer from knee pain or have a past or present knee injury.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13218&ignore_popup=1
Alternate Step Jump Ups1. Builds explosive strength for the gluteals and quadriceps. 2. Great for ski jumps and getting out of the starting block. 3. Can be done on adjustable platforms or even the first step of stairs. 4. Intermediate level; consult your physician if you suffer from knee pain or injury.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13219&ignore_popup=1
Ankle Band Wide Steps1. This exercise develops stabilization strength for the hip abductors and hip flexors, while improving range of motion. 2. This is one of those exercises that can help prevent injury and be used for recovery. 3. You will need open floor space and an ankle tube. 4. This is a novice level exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13220&ignore_popup=1
Bosu Tuck Jumps1. Develop power in the hip flexors, quadriceps, gluteals, hamstrings and calves. 2. Amazing for getting you ready for ski and snowboard jumps. 3. BOSU ball required or can be done on a shock-absorbing floor (i.e. basketball court) 4. Advanced level exercise; not recommended for those with knee pain or injury.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13221&ignore_popup=1
Box Quick Steps1. Develop speed of the the hip flexors and improve reactive timing. 2. This is a great step in reactive capabilities as well as a good recovery exercise. 3. This can be done anywhere there is a step or plyo box. 4. Novice level exercise if the level of the step or box is low. Increase step/box height to increase the challenge.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13222&ignore_popup=1
Dead Horses1. This targets the shoulders, hip flexors, and core. 2. It is a great exercise for improving posture and spinal stabilization. 3. Can be done at home, gym, or hotel room. 4. Novice level exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13223&ignore_popup=1
Med Ball Wood Chops1. This exercise will target the low back and core muscles. It will strengthen as well as improve range of motion. 2. Most injuries happen in the transverse (rotational) plane, so this is a great exercise for injury prevention. 3. All you need is a medicine ball. 4. This is an intermediate level exercise; not recommended for those with back pain or injury. If you have back pain or injury, consult your physician before beginning this exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13224&ignore_popup=1
Tuck Walk1. This exercise will improve the muscular endurance for a flexed spine. The movement of legs will target lower body muscles. 2. This exercise is designed to improve your endurance required for a downhill race. 3. No equipment needed. 4. This is an novice exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13225&ignore_popup=1
V-Ups1. Strengthen ALL the core muscles. 2. The core stability gained from this exercise will help protect and recover against torsion forces that are created while skiing. 3. All you need is a mat or soft floor. 4. This is an novice/intermediate level exercise.
http://fitwisetraining.mobilerider.com/flash/player/index.php?vendor_id=803&video_id=13226&ignore_popup=1