Plyometrics For Power & Strength

Over the past few years, plyometrics training purely for skiing purposes has become increasingly popular. For example it's now used extensively by all major pro ski teams and Olympic teams.

What is Plyometrics?

In short, it's quick movements that exert a huge force on your muscles. Plyometrics is also known as 'jump training' and/or 'box jumps'. These are exercises where your muscles exert a maximum force in a very short interval of time. This idea is to increase the power of your legs, which is a combination of speed and strength. Perfect for skiing on steep slopes then!

Plyometrics training for skiing should be used in addition to your regular strength, endurance and flexibility work to give you an edge when you actually hit the slopes.

Who Uses Plyometrics?

Plyometrics have been used in other sports for decades, particularly track and field, but is just now becoming incorporated in the mainstream. It is designed to maximize explosive power and speed in sports, and although it can take a number of different forms, jumping is the primary activity used.

How Does it Apply to Skiing Exactly?

When you look at the action of the legs when skiing this makes sense.

When you make a turn, you bend your legs, shortening the quads muscles. As you fight through the turn, however, an outside force (gravity) is forcing your quad muscle to lengthen, and you use an eccentric muscle action to hold your position and stay tight through the turn. It is this eccentric force that you develop through plyometrics.

When doing perform a plyometrics jump, you first load the muscles (e.g. when you squat), then when you move to the direction of travel (jump upwards), the muscles that are coiled and compressed are released, and you are propelled forward and upward.

Low Investment - High Reward

The beauty of this type of training is that it requires a minimum of equipment. You can use benches if you are in the gym, or stairs if you have no benches available. Many of the jumps simply require level ground. You can do it indoors or out, and simply add it to your current training program.

Before beginning a plyometrics training program you should have a sound strength training plan in place, with a minimum of 4-12 weeks strength training under your belt.

Which Plyometric Exercises?

Exercises that would be good for skiers include :

• Squat Jumps
  
  Squat down and touch the ground, then explode upwards as high as you can. Land lightly, repeat ten times
   
• Hopping
  
  Ten hops on each leg, as far forward as you can go
   
• Two Legged Jumps
  
  As far forward as you can go - repeat ten times
   
• Jumping side to side
  
  No equipment needed, you can use something as simple as a crack in a paving stone as a line to jump over. Keep your feet together throughout. Repeat 20 times
   
• Chair Jumping
  
  Exactly as it sounds, jumping on and off of a chair, bench or stair. Repeat ten times

By Will Smith