Black Exercises & Drills
Edge change with flexion
What
During the transition the skier increases the flexion in both legs, this moves the COG closer to the BOS, flattening the skis and beginning the edge change, then the skier continues to use flexion to engage the new set of edges.
Why
To allow the centre of gravity to take a more direct path down the mountain and to help release the pressure built during the turn.
How
The edge change should happen progressively and is controlled by the ankles, knees and hips. Continued flexion of the legs is used to engage the skis onto their new edges during the create phase of the turn, then extension of both legs is used during the control phase.
Full range of movement
What
Using the full range of vertical movement the skier will extend throughout the top half of the turn, then flex throughout the bottom half of the turn.
Why
To explore the range of vertical movements while developing the coordination of the leg joints and strengthen a centred stance.
How
Use flexion of the ankles, knees and hips as much as possible throughout the bottom half of the turn, and extension of the ankles, knees and hips as much as possible throughout the top half of the turn while maintaining a centred stance. This will distribute pressure evenly along the length of the ski.
Inside out javelin turn
What
A variation on the standard javelin turn. Lift the new inside ski off the snow sooner. If rotational separation has been maintained, then the lifted inside ski and leg will open up relative to the fall line, lining up to the orientation of the pelvis.
Why
To strengthen upper body discipline while the leg is steering.
How
During the transition lift the inside ski off the snow through a flexion of the inside leg. The inside leg and ski should then open up and align to the direction of the pelvis through transition. During the control phase the outside ski will steer through a round turn shape and, due to a stable upper body and pelvis, a cross between the lifted inside ski and planted outside ski will appear.
Javelin turn
What
Balance should be solely established on the outside ski throughout a javelin turn. During the bottom half of the turn the outside ski is steered underneath the lifted inside ski, this creates a cross between the inside and outside ski. The skis will then realign as the skier moves towards the fall line of the next turn.
Why
To develop balance on the outside ski, steering and strengthening rotational separation.
How
In the create phase of the turn the inside ski should be lifted off the snow through a flexion of the inside leg. Then during the control phase the outside ski will steer through a round turn shape and, due to a stable upper body and pelvis, a cross between the lifted inside ski and planted outside ski will appear. This also highlights rotational separation between the upper and lower body. During the release phase of the turn the pelvis and body will remain aligned towards the next turn while the lifted inside leg will unwind and return to a parallel position while being placed back on to the snow.
Leapers
What
In the transition between turns the skier jumps from one set of edges to the other. This should be performed at advanced speeds.
Why
To develop outside ski balance and edge control. This exercise will also develop agility.
How
During the release phase of the turn the skis will need to provide a stable platform to jump from; the edges should then change in the air and land cleanly back on the snow. This is achieved by a quick extension of the ankles, knees and hips. This extension should be directed out of the slope to allow the centre of gravity to pass over the base of support allowing the edge change to happen in the air.
One ski skiing
What
While balanced on one ski the skier should link turns together on an easy blue slope.
Why
To develop active stance and balance while only on one ski while also strengthening steering of the leg.
How
Lift one ski off the snow by mainly flexing the knee and hip of the raised leg. Balancing on one leg, the skier will need to steer and edge the ski to create a turn shape. Use a positive range of extension during the transition to help the ski release and flow from one turn to the next smoothly.
Pivot slips
What
Starting in the fall line, turn both skis quickly across the fall line making a controlled slip sideways before turning the skis 180 degrees in the other direction. These should be smoothly linked together using a consistent rate of rotation.
Why
To develop the coordination and rate of leg rotation.
How
While the upper body remains stable and facing down the hill the legs will rotate in the hip socket, steering the skis 180 degrees across the fall line at a consistent rate. The skis will need to remain relatively flat to the snow and edge angle will be created due to the angle of the slope.
Sit down hockey stop
What
Similar to the hockey stop, this exercise is performed one turn at a time. The skier must steer the skis through the turn like a hockey stop; however, in this exercise they are also moving the COG inside the turn so far that the skier needs to sit down on the snow.
Why
To explore the full range at which the COG can move inside the turn. While also developing a natural alignment to deal with greater forces and balance on the outside ski when skiing with high edge angle.
How
While steering the skis through the first two thirds of the turn, move the COG inside so much that the skier must sit down on the snow. While moving the COG inside the turn, use flexion of the inside ankle, knee and hip to maintain alignment on the outside ski. When coming to a stop the skier’s body should be facing the same direction as the skis. Time sitting down on the snow with the stop.
Spiess turns
What
The skier will need to link small jumps coordinating all four movements to turn the skis across the fall line. These turns and jumps are linked together in one fluid motion.
Why
To develop athletic ability and coordination of all four movements together.
How
The skis should rotate together and pivot around their centre. There should be as little slipping, both sideways and forwards, as possible. Flexion and extension movements of the ankle, knee and hip are used to facilitate the balanced jumps. Both legs should rotate in the hip sockets under a stable pelvis and upper body.
White pass turn
What
The skier should transition on one ski with the inside ski lifted off the snow. This results in the skier beginning the turn on the inside ski. During the control phase the skier will place the outside ski back down onto the snow and establish balance on the outside ski during the control phase.
Why
To develop controlled movement of the COG inside the turn. Also strengthening correctly timed angulation throughout the turn.
How
During the release phase of the turn use flexion of the inside leg to lift the ski off the snow. While balancing on one leg (the outside ski) transition the COG from one turn to the next starting the next turn balanced on the inside ski. Place the outside ski back down on the snow and balance on it during the control phase of the turn.