By Liam Fitzpatrick - Alpine Sports Injury Clinic

Pre-Season Fitness Phase 1     Pre-Season Fitness Phase 2

After completing Phase 3 of the training program you should be ready to take all you have learnt onto the slopes.

Phase 3 exercises are very specific to snow sports and are aimed at improving you agility and ease of movement in such a dynamic sport.

Exercise 1

Pylo Jumps

This drill is specifically designed for your agility. You need this to make your tight turns on a narrow steep run, like the bottom of the Canyon!!

• Place tape or draw a cross on the ground.
• Stand in one quarter and keeping an upright posture, jump with both legs to the quarter next to you.
• Without stopping, continue to jump to each quarter clockwise.
• Once your required number of rotations is achieved, go in a anti-clockwise direction, from one quarter of your cross to the other.
• MAKE SURE YOUR CORE STABILISERS ARE SWITCHED ON!

Pylo Jumps

	Pylo Jumps
Beginner Intermediate Advanced
Sets/Repititions 10 rotations each way 15 rotations each way 25 rotations each way
Times/Week 3 3-4 3-4

Note: Please take care if you have knee complaints. Contact the Alpine Sports Injury Clinic for further advice.

Exercise 2

Step Ups

This is great for your muscular power and strength for those gruelling afternoons in the pow!

Find a step approximately Knee height or slightly lower. (Not too low!)

• Keeping an upright posture, Step up with your right foot.
• Complete the step by standing, feet flat on the step.
• Step back down with the same leg and repeat. Swap legs when your required number is reached.

Maintain a straight posture the whole time, using only your quadriceps and gluteus (buttock) muscles to lift your body weight up.

Step Ups

	Step Ups
Beginner Intermediate Advanced
Sets/Repititions 2 x 15 each leg 3 x 15 each leg 3 x 25-30 each leg
Times/Week 3 3-4 3-4

Note: Please take care if you have knee complaints. Contact the Alpine Sports Injury Clinic for further advice prior to performing this drill.

Exercise 3

Kneeling on the Swiss Ball

The ultimate ski and board testing drill (short of standing on the ball).

Note: Please take care in performing this drill. If you would like to try progressions to achieve this, make contact with the Alpine Sports Injury Clinic.

• Make sure you have a wall to steady yourself against if you need.
• Place one hand in the middle of the ball, bracing yourself with the other.
• Place one knee on the ball, and then roll your other knee up, still bracing yourself.
• Stay crouched to make sure you have your balance. YOU CORE STABILISERS SHOULD BE ON already.
• Slowly straighten yourself up and hold that position.
• When you feel confident, let go of your bracing. Well done.

Kneeling on the Swiss Ball

	Kneeling on the Swiss Ball
Beginner Intermediate Advanced
Sets/Repititions 3 x 10 seconds 3 x 20 seconds 3 x 60 seconds
Times/Week 3-4 3-4 3-4

Congratulations, I’ll see you out there ripping those tight turns with perfection.

Pre-Season Fitness Phase 1     Pre-Season Fitness Phase 2

For further information or a personalised program and Musculoskeletal Performance Screening contact Liam at the Alpine Sports Injury Clinic.