Author: Andrew Hooge

Improve Quickness and Balance with this 30-Minute Workout

Every year I work with skiers who are losing confidence in their ability to react quickly enough to get out of harms way (trees, ruts, another snow sports enthusiast, you name it). Being able to move quickly and explosively while having a keen awareness of the space around you can have a huge impact on your skiing performance. In a nut shell, mproving your explosive power and proprioception off the slopes can help you improve your performance on the mountain.

Below is a 30-minute workout that will help improve your ability to react quickly, as well as better your proprioception and overall balance.

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The Exercises

1. Balance and Reach
2. Kneeling Balance and Toss
3. Box Jump
4. Lateral Hops
5. Front Squat to Press
6. Band-Torso Rotation
7. Lying Hamstring Stretch
8. Lying Hip Stretch
9. Foam Roll Hip

FAQ

What do A1, A2, etc... mean?

A1, A2, B1, B2, C1 and C2 denote supersets. A superset is where you perform two exercises back to back with little to no rest in between sets. For example perform the Box Jump and then immediately follow it with Lateral Hops. Rest for 30 seconds and then repeat two more times.

What does Intensity refer to?

Moderate Intensity:

For Energy Work (Warm-Up) a moderate intensity is where you maintain a heart rate at 60-70% of your heart rate maximum by the end of the exercise.

For Strength Work a moderate intensity is where you are using a load or weight where you can easily get 4 or 5 more repetitions at the end of a set. You might be using 60% of your maximum for that particular weight lifted.

Moderate to Heavy Intensity

For Strength Work a moderate to heavy intensity is where you are using a load or weight where you might have 1 or 2 more comfortable repetitions left at the end of a set. You might be using 80-90% of your maximum for that particular weight lifted

Whad does Tempo refer to?

Moderate

For Energy Work (Warm-Up) a moderate tempo is where you maintain a consistent steady speed that is comfortable.  You might be around 60-70% of your maximum speed.

For Strength a moderate tempo is where you lower the weight in 2 or so seconds and lift the weight in 2 or so seconds.

Fast

For Strength, a fast tempo is where you move the weight or body quickly up and down or side to side in less than 2 seconds total.

Explosive

For Strength Work an explosive tempo is defined as one where you would be moving the weight or load as quickly as possible in an explosive fashion (with good form).  This may take some getting used to.  Start the exercises slowly if you are unfamiliar with them and gradually increase speed as you gain confidence.