Being able to squat is a basic motion which all skiers need to do well to perform at our best on the hill. Before you get started with the core and single leg exercises, try this squat test to demonstrate general flexibility.  Are you able to go into a deep squat with your heels staying down on the floor? If you try to squat and your heels come off the ground the largest muscle in your body gluteus maximus will be inhibited limiting your strength and power. Do your knees stay over your feet or do they turn in or out? Did you fall backward? Falling back on the tails of your skis with your hips below knee level also puts you at risk for injury so be sure to practice good balance and control through a full squat. How did you do?

Start in a kneeling position with your forearms on the ball. Round your back by engaging your abdominals and hold them tight. As you straighten your knees maintain the plank position for 15 – 30 seconds x 3 sets. If you want more of a challenge try rolling the ball out slightly by reaching out with your arms. You should feel tension across your lower abdominal area not strain in your low back. If you have trouble controlling your body position, try stabilizing the ball against a wall or put the ball aside and practice some floor planks to get the right muscles activated. This exercise will work deep abdominal stabilizers to help balance the efforts of your low back muscles while skiing.  

Balance on one foot with your opposite foot resting on the ball directly behind you. Slowly bend your front knee to lower your center of gravity keeping your heel on the ground. Start with partial knee bends making sure your knee stays positioned over your foot. As you progress the depth of your lunge, allow the ball to roll backwards. The thighs of an expert skier look like carved marble but the less known rotator muscles of the hip are important in reducing a harmful twisting motion in your knee. Your balance and body control will improve if you train with stability balance exercises similar to other aspects of athleticism such as strength,flexibility  cardiovascular conditioning.  You just need to give them a chance.

Begin standing with the ball positioned between the wall and your hip/upper thigh.  Hold pressure on the ball with your legs and hips. As you squat bend equally through your hips,knees and ankles to lower your center of gravity. To challenge yourself try lifting your inside foot for a single leg squat. If you are looking for  more downhill ski pressure as you link turns this winter,here it is!       

Standing on a stable surface, squat down on a single leg lowering your opposite foot toward the floor.  Challenge yourself with some hand weights and by increasing the depth of your squat. Start with an 8 inch height. Exercising each leg independently and increasing your depth range will prove useful on the steeper terrain.