May 2025 - SkiChatter

The off-season doesn’t have to mean losing your edge—literally or figuratively. In fact, summer and fall offer the perfect opportunity for skiing practice. This time is ideal to focus on balance, posture, and edge control. Whether you want to clean up your carving technique or just maintain your ski fitness, this guide can help. It will aid you in staying sharp and even improving while the snow is melting. Why Focus on Technique in the Off-Season? The truth is, technique begins long before your skis touch snow. The off-season is when you can work deliberately on the physical and neurological elements that translate into confident, controlled skiing. Without the distractions of terrain and speed, you can isolate specific weaknesses. You can build strength and proprioception. You can also prepare your body to move more efficiently. Core Areas to Target: Balance, Alignment, and Edge Control 1. Balance: The Foundation of All Good Skiing Good balance allows you to stay centered over your skis, adapt quickly to terrain changes, and reduce fatigue. Off-season balance training develops neuromuscular coordination and stability, setting you up for smoother turns and better edge transitions. Off-Season Balance Drills: a. Single-Leg Stability Work: Exercise: Single-leg Romanian deadlifts Benefit: Trains ankle, knee, and hip stability, key for edging Progression: Add dumbbells or perform barefoot to increase difficulty b. Balance Board or BOSU Work: Exercise: Ski stance squats on an unstable surface Benefit: Mimics the unpredictable nature of skiing terrain Progression: Incorporate medicine ball tosses to challenge coordination c. Dynamic Balance Training: Exercise: Lateral hops with stick Benefit: Improves quick stabilization and side-to-side control d. Slacklining or Tightrope Walks: Benefit: Builds micro-adjustments and core control essential for carving 2. Posture: Train Your Skiing Alignment Posture affects how energy transfers through your body and into your skis. Poor posture—whether hunched shoulders or an overly extended back—leads to inefficient movement and early fatigue. Off-Season Posture Fixes: a. Wall Drills: Exercise: Back to wall ski stance Focus: Hips, shoulders, and head touching the wall Benefit: Trains neutral spine and ski-ready alignment b. Mobility Work: Hip Mobility: 90/90 hip switches, lizard stretch Thoracic Mobility: Open books, foam roller thoracic extensions Ankle Mobility: Knee-to-wall drills c. Core Strength & Control: Planks and Anti-Rotation Drills (Pallof Press) Benefit: A strong core supports upright posture and helps resist twisting forces d. Mirror Drills: Exercise: Practice ski stance in front of a mirror Focus: Chin up, back flat, knees flexed but not collapsed inward Cue: “Athletic readiness”—imagine catching a ball or preparing to jump 3. Edge Control: Simulate the Sensation of Carving Edge control is a fine motor skill built on awareness, pressure management, and lower body strength. You can’t fully simulate carving in the gym, but you can get surprisingly close. Off-Season Edge Control Drills: a. Rollerblading or Inline Skating: Why it helps: Similar movements to edging and pressure control Bonus: Builds leg stamina and lateral coordination b. Dryland Carving Drills: Exercise: Edge roll-ins How: Stand in ski stance and tip your knees and ankles side to side while keeping hips stable Progression: Add mini resistance bands around knees for more control c. Skate-to-Ski Crossover Workouts: Moves: Skater jumps, lateral bounds, speed skater drills Focus: Loading and releasing edges in a controlled, explosive way d. Indoor Skis or Ski Simulators: Benefit: Offers muscle memory and real edge pressure sensations Tip: Focus on smooth transitions and equal pressure on both feet Weekly Training Schedule: A Template for Progress Here’s a sample week of off-season training for ski technique: Monday – Balance Focus Single-leg RDLs (3x10 each leg) BOSU squats with med ball toss (3x12) Slackline: 10 minutes practice Plank (3x1 min holds) Tuesday – Strength & Mobility Deadlifts or goblet squats (3x8) 90/90 hip flow (2 rounds) Thoracic spine openers (2x10 each side) Ankle mobility drills (3x10 each leg) Wednesday – Rest or Active Recovery Light hike, yoga, or swimming Thursday – Posture & Core Wall ski stance (3x1 min holds) Mirror ski stance drills (3x10) Pallof press (3x10 each side) Back extensions or bird-dogs (3x15) Friday – Edge Control & Lateral Work Skater jumps (3x15 each side) Rollerblading (30 minutes) Edge roll-ins with band (3x10) Lateral bounds with stick (3x10) Saturday – Full Body Functional Ski Circuit Circuit: Goblet squat, single-leg hop, BOSU push-up, jump rope (3 rounds) Cool down: Hip and spine mobility Sunday – Rest Mindset: Train Like a Skier, Not Just a Gym-Goer To get the most out of your off-season, adopt a skier’s mindset. This means: Intentionality: Train movements, not just muscles Visualization: Imagine skiing while performing gym drills Consistency: Technique doesn’t stick after one week—it becomes permanent through repetition Patience: Progress takes time, especially when you’re refining neuromuscular control Bonus Tips for Ski Technique Nerds Record Yourself: Video your gym drills to analyze posture and alignment Use Ski Boots in Drills: Practicing posture and movement patterns in your boots adds authenticity Join an Off-Season Program: Some clubs and trainers specialize in ski-specific conditioning Track Progress: Keep a log of your drills, feelings, and breakthroughs Conclusion: Your Winter Starts Now The off-season is the secret weapon of every great skier. While others are idle, you’re creating neurological pathways. You’re building muscle memory. These efforts make the first day back on snow feel like mid-season form. By focusing on balance, posture, and edge control now, you’ll prevent injuries. You’ll carve better, ski longer, and enjoy the mountains with greater confidence. So don’t wait for the snow. Your best turns begin today. The off-season doesn’t have to mean losing your edge—literally or figuratively. In fact, summer and fall offer the perfect opportunity for skiing practice. This time is ideal to focus on balance, posture, and edge control. Whether you want to clean up your carving technique or just maintain your ski fitness, this guide can help. It will aid you in staying sharp and even improving while the snow is melting. Why Focus on Technique in the Off-Season? The truth is, technique begins long before your skis touch snow. The off-season is when you can work deliberately on the physical and neurological elements that translate into confident, controlled skiing. Without the distractions of terrain and speed, you can isolate specific weaknesses. You can build strength and proprioception. You can also prepare your body to move more efficiently. Core Areas to Target: Balance, Alignment, and Edge Control WE NEED YOUR HELP ! MAY 2025Each Month we will be researching and compiling articles for YOU. The content of those articles will depend on your indicated choices from the following: [forminator_form id="22331"]