Strength, Balance and Coordination - Level 1
In this section, you will find a series of exercises with great specificity for skiing. They combine unique elements of balance and coordination that also require some endurance. In the final section additional drills are included that use "dynadiscs" to provide a more unstable platform and increase the difficulty of the drill. In the first section paper cups or cones with 6 tennis balls are all that is needed. Cones are easier than paper cups as they are taller. Feel free to start with either. | |
Step 1: In a hexagonal shape set up 6 cups, upside down, about 18 inches apart (see figure 5). Have your partner stand in the middle of the cups with both feet together. They are not allowed to move their feet during the drill. You will stand about 6 feet in front of them, both facing each other. Gently throw the six tennis balls, one at a time, and ask your partner to catch them and in a controlled manner place them one on each cup. When they have completed this task, they will then reverse the drill and throw the balls back to you, one at a time. |  |
Step 2: Use the same set up as in step 1. This time the drill is performed on one leg only. Remember, the foot cannot move during the drill. The front cones are easy but the sides will be more difficult and the back very difficult. You will really notice your mobility with this drill. Repeat the drill using the other leg. The drill can be made more difficult by adding cups, restricting use to one arm, increasing the distance between cups etc. Step 3: Perform step 2 again, except the drill is now performed while standing on a "dynadisc" (extremely difficult). | |
