Green Exercises & Drills
Ankle Flexes
What
In a straight run, flex both ankles evenly fore and aft.
Why
To develop mobility in the ankle joint while refining fore/aft balance.
How
Keep both skis flat to the snow and evenly pressured along the length. Close the ankle joint to apply pressure to the front of the ski boot, then open the ankle joint in order to apply pressure on the back of the ski boot. Ideally, find an even, well-balanced middle position with pressure slightly on the front of the ski boot.
Balance on one Ski
What
In a straight run, lift up one ski then place that ski down and lift up the other ski (especially helpful for children’s lessons).
Why
To develop balance from foot to foot and fore/aft balance.
How
Keep both skis flat to the snow and evenly pressured along the length. Lift one ski up off the snow – ideally the whole ski will be lifted off the snow – using flexion of the knees and hips to do so. Place the same ski back on the snow, travel forward in a centred stance for a moment then lift up the other ski in the same way.
Bullfighter Turns
What
Using the poles as an aid, brace yourself while facing the skis down the fall line.
Why
To develop independence for students learning how to move around on the flats and slight inclines.
How
Place the poles away from the body and down the hill with enough room to allow the skier to turn the skis around. Keep the palms of the hands on top of the poles to help provide strength when holding oneself on the poles.
Duck walk / Herringbone walk
What
Create a reverse wedge with the skis and walk up the hill (especially helpful for children’s lessons).
Why
To develop independence for students learning how to move around on the flats and slight inclines.
How
Roll the skis onto the inside edge as a reverse wedge is created, feeling for the arch of both feet. Take small steps forward making sure to lift the skis over one another so the tails of the skis don’t cross.
Leg rotations
What
Students will balance on one leg and rotate the lifted leg in both directions. Resistance can be applied by the use of a ski pole in the snow or by the instructor holding the student’s boot.
Why
To develop leg turning movements creating awareness of the muscles used to rotate the legs.
How
Vary the range of flexion in the leg used to adjust the amount of rotational movement. The amount of flexion in the leg also changes which muscles are used to turn the leg and therefore how strongly the legs can be turned. With no resistance applied the ski pivots around its centre, when resistance is applied the ski will remain stationary. The whole leg is rotated independently of the rest of the body. The point of rotational separation is the hip socket.
Leg turning drills – skis off
What
Creating awareness of the ability to rotate the legs.
Why
To develop leg turning movements creating awareness of the muscles used to rotate the legs.
How
There are several activities instructors can do with their students standing on a flat area with skis off. It is important throughout all of the following drills to focus on rotating the femurs to help develop rotation of the legs. Pick up one foot at a time and practise turning the leg one way then the other. Lightly hold one foot above the snow and turn the leg one way then the other so that the shape of a bow tie is left on the snow. March on the spot, while marching slowly turn feet and legs to point to the side then back to the other side. Turn both feet inward until the toes meet and then turn both legs out so the heels meet. Make small jumps on the spot turning legs back and forth while jumping.
Mobility on the flat
What
Get used to moving around on the flat ground in ski boots
Why
Become comfortable in the equipment and develop some basic mobility.
How
Walk around in ski boots, feeling the heel strike first then the toes. If teaching children, set up a simple, fun obstacle course with skis/cones/poles for students to discover the four movements. Introduce an athletic stance.
Rocking fore/aft
What
Controlled forward and backwards movements will shift balance along the entire length of the skis. Ideally learning what a centred stance feels like.
Why
To develop a greater awareness of a centred stance and the ability to adjust balance along the length of the ski.
How
Using fore and aft movement, primarily from the ankle joint, pressure will shift smoothly along the length of the ski. Take a second when in a centred stance to develop this feeling. Rocking fore/aft can be performed stationary, while in a straight run, or throughout a turn.
Side slips
What
Controlled slips down the fall line with the skis parallel.
Why
To develop independence for students learning how to move around. Side slips also develop good edge control.
How
Lateral movements of the legs are used to decrease the edge angle of both skis causing them to slip sideways. Then lateral movements of the legs are used to increase the edge angle of both skis causing them to stop the slipping.
Side steps
What
Walking up and down a ski slope.
Why
To develop independence for students learning how to move around on the flats.
How
Slightly roll the skis onto the edge and walk laterally from side to side. Use small steps, feeling for the arch of the outside foot and the little top side of the inside foot.
Static edge rolling
What
on flat terrain skiers practise rolling the skis from edge to edge, focusing on both skis doing the same thing at the same time. Resistance can be applied by holding the skier’s knees or placing ski poles in the snow and against the side of the knees.
Why
To gain greater awareness of lateral movements of the legs and the associated muscles.
How
Ensure both skis are being tipped progressively and equally. Ankles, knees and femurs move laterally and independently of the pelvis and upper body.