Blue Exercises & Drills
Boot wars
What
A stationary exercise that creates muscular awareness in the legs and stabilises the hips and pelvis.
Why
To develop leg turning movements creating awareness of the muscles used to rotate the legs. Boot wars is effective as it allows the student to turn both legs at the same time.
How
Skiers sit on the snow to stabilise their hips and pelvis. They then interlock their feet, and turn them against each other to create resistance. The position of the feet must change so they can try this in both directions. Controlled movements of the legs are used to rotate the femur in the hip socket.
Hockey stops
What
Like a hockey player on the ice, the skier will need to steer the skis to a stop. A hockey stop is performed one turn at a time. This develops quicker leg turning and rotational separation between the upper and lower body. Especially helpful for children’s lessons.
Why
Develops the ability to rotate the legs under a stable upper body which creates rotational separation. Can also be used for developing a faster rate of rotation which can be used when introducing short turns to students.
How
Using rotational and lateral movements of both legs the skis are turned across the fall line similar to a normal turn; however, in a hockey stop the skis continue to be turned almost back up the hill, this causes the skier to stop three quarters of the way through a turn.
Jumping throughout the turns
What
Small jumps are made throughout linked parallel turns that challenge and refine centred stance (especially helpful for children’s lessons).
Why
The ability to make small jumps (with the whole ski lifting off the snow) indicates a centred stance. The skier should be able to make little jumps throughout the turn; if there is a phase of the turn where they are unable to continue jumping, this indicates they are not well balanced through this part of the turn. Feedback is instantaneous and internal as the skier will be aware of whether or not they can make the small jumps.
How
The skis must remain parallel throughout the turn while extension and flexion movements of the ankles, knees and hips are used to perform jumps throughout the turn. The upper body and hand position should remain stable.
Pole drills
What
Using ski poles to help develop stability with the upper body in all four planes of movement can help strengthen many areas of balance and performance within skiing. For example, holding both poles level in front of the body, dragging the outside pole, dragging the outside pole while raising the inside pole, skiing without poles, holding both poles across the chest with folded arms, and holding both poles in line with the zipper on a jacket. The way poles can be used to develop stability of the upper body can be limitless, these are just some examples of how poles can be used.
Why
To develop an awareness of the correct position of the upper body and the associated muscles used. The result will be that the skis are easier to use and the skier will gain better control.
How
Moving the legs laterally creates angulation in the hip socket. Muscular contraction in the core area along with a slight lateral flexion of the spine towards the outside of the turn is needed to maintain this angulation and keep the skier balanced over the outside ski. Use the hands and arms in any way required to organise the poles for a particular exercise.
Pushing and pulling on ski tips
What
To develop awareness and use of the muscles required to maintain a centred stance.
Why
Muscular tension is required to help maintain fore/aft balance. This exercise can be used to simulate the resistance created by variable snow conditions.
How
The instructor pushes and pulls the tips of the student’s skis fore and aft. Awareness of the benefits of muscular tension is created by first having the students be very relaxed as the ski tips are pushed/pulled and then repeated with the student standing with muscles tensioned.
Railroad tracks
What
On easy green terrain both skis are rolled from one set of edges to the other leaving clean tracks in the snow.
Why
To develop edging, strengthening lateral movements of the legs.
How
Using lateral movements of the legs to create a carved shallow turn shape on gentle green terrain. The movements of the legs should be progressive, tipping the ankles, knees and femurs under a stable pelvis and upper body.
Shuffle turns
What
To develop mobility while maintaining fore/aft balance.
Why
Can be used to highlight a phase of the turn where student is out of balance fore/aft.
How
The skis should remain parallel throughout the turn while fore/aft movement of the femur in the hip socket is used to move each foot and ski forward and backwards. Flexion and extension movements in the ankle, knee and hip are required to maintain a centred stance. Upper body and hand position remain stable.
Stork turn
What
Create lateral balance to the outside ski while making turns.
Why
To develop balance on the outside ski in the relevant phase of the turn, depending on the student’s level.
How
Lift the tail of the inside ski off the snow and balance on the inside edge of the outside ski. The timing of the lifting of the inside ski should occur during the appropriate part of the turn that the instructor is focusing on. For example, if the goal is to be balanced on the outside ski through the bottom half of the turn, the inside ski should only be lifted in the bottom half of the turn.
Tapping the inside ski
What
Depending on the level of the student, the inside ski should either be tapped on the snow during the transition of the turn, or the inside ski should be tapped throughout the whole turn.
Why
To develop outside ski balance, gaining better grip and control.
How
The ankle, knee and hip joints flex to lift the inside ski off the snow. The overall skill level of the skier will dictate when the skier taps the inside ski: either during the transition, or throughout the whole turn. In both instances the outside ski should be balanced on and edged.