Marc Digesti, Founder and Director of Performance at PerformancEDU, specializes in ski-specific training. With his extensive knowledge and expertise he's created a system, Dryland Movement Program, to get adventure lovers ready to hit the mountains.
More: Ski Like a Pro
The Dryland Movement Program is broken into three phases:
- Phase 1: Foundation Phase (Finding Stability)
- Phase 2: Maintain Strength and Revisit Stability
- Phase 3: Absolute Strength
Since skiing or snowboarding involves a great deal of balance and stability, working on your foundation is key to staying injury-free. Digesti says, "If your body does not move well on the training floor, the same will be visible on skis. By improving stability and mobility in your shoulders, legs and hips, this will reduce the likelihood of injury, while increasing performance."
More: Test Your Stability
A Sample Workout for Stability
Movement Preparation- Glute Activation: Mini Band Walks Lateral: do two times for 10 yards.
- Lunge to Knee Hug: Six on each leg
- Lateral Lunge: Six on each leg
- Carioca: Do two times for 10 yards.
- Drop Squat: Six on each leg
- Inverted Hamstring: Six on each leg
- Hand Walks: Six times with full arm extension
Pillar Strength
- Single Leg Glute Bridge: Two sets, 10 on each leg
- Pillar Bridge With Hip Extension: Two sets, 10 on each leg
- Lateral Bridge With Leg and holds: Two times for 20 seconds
- Prone Arm Extension: Two sets, six on each arm
Neural Activation
- Ladder Dissociation: seven minutes
"Lateral strength work is specific for edging and pressured movements," says Digesti.
Elasticity
- Lateral Box Hops: Three sets, 15 seconds each
- MB Rotational Slams: Three sets, six on each side
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