Exercise Prescriptions:
Below are some general guidelines to help you improve your ski-specific fitness as
related to the US Ski Team Physical Assessment. Choose the test areas where you
need to most improve, but it is most important to continue building your base
fitness in order to build speed/power/quickness on top of that base:
20-Meter shuttle run :
(aerobic capacity)
• Progressive runs—over the course of 2-4 miles, start your run very slow, but
speed up progressively throughout 1-2 times per week
• Run/bike/soccer—General base-building includes any aerobic exercise where you
keep your heart rate up for at least 20 minutes without stopping- everyday
• Run fast while tired—At the end of a run/bike/soccer game, attempt to run 1 mile
fast while you are still tired- 1-2 times per week
• In the weight room, force yourself to take very little recovery between sets in
order to enhance your aerobic work
• While training on-snow, hike the hill a few times per training session or take as
little rest as possible between runs
Box Jump Test:
(Anaerobic endurance/lateral agility)
• 2- 4 sets of box jumps between 30 sec – 75 sec (2-3 days per week)
• 2-4 sets sets of tuck jumps between 30 sec- 75 sec (2-3 days per week)
• After squat sets, do 30 sec of tuck jumps before next set
• 3-5 sets Lateral “killers”/Ghiradellis of 30-45 sec per set (2-3 days per week)
• Try doing lateral bounds while already out of breath from another exercise
Core Function/Level Sit up Test:
(Core strength and stability)
• Practice the levels of the PA sit up test. Repeat as many reps as you can at your
highest level
• While in plank position, make sure you are squeezing your core and glutes
•Practice levels of the PA sit up test that you cannot yet complete by placing your
feet under something
• Core strength can be worked on almost every day of the week
Push up test:
(Upper body strength/endurance)
• Actual test soundtrack available on Youtube.com under “push up cadence test.”
Complete the test 2-3 days per week by going as long as possible and continuing on
your knees until you are able to complete 10+ more
• Do 3 sets of pushups 2-3 days per week where you do as many pushups as you can,
but drop to knees when unable to continue. Do 10+ more on knees per set.
• Older athletes can do bench press 2-3 days per week. Try to add core work/planks
between sets of bench press in order to replicate the core component of the pushup.
Sit and Reach:
(flexibility of low back/hips)-
• Sit and reach stretch- it is very important to do the stretch correctly in order for
the stretch to be effective. Stretch should be done at least once per day following
these tips:
chest up, shoulders back, toes up, bend at hips, keep shoulders back. Will feel
stretch in lateral side of thigh/knee
400 meter dash:
(anaerobic endurance)
If you tend to fade half-way through 400 meters, it is important to build base by
doing the 20 meter shuttle run workouts above, in addition to the following:
• After a jogging warm up, do 6-8 x 200 meter repeats with 30 sec rest between each
(1 day per week in addition to 20 meter shuttle run workouts from above)
• On the bike, do 6-8 sprints of 45- 60 sec. each with 30 sec rest between each
• Do 10-12 x 100 meter sprints. Jog 50 meters between each
If you tend to have a hard time with speed/quickness, but do not fade mid-way, you
need to work on quickness in addition to keeping up your base:
• Do 10-12 x 100 meter sprints with 100-150 meters jog between each
• Do 6-8 x 200 meters with 60-90 seconds rest between each
• On the bike, do the 10-12 x 30 sec sprints with equal recovery or 10-12 x 45-60 sec
sprints with 60-90 sec rest between each
Vertical Jump
(explosiveness/power)
• The greatest factor in improving your vertical jump is working on your technique.
Work on a forceful arm swing and work with a partner to have them help you time
your arm swing with your jump
• Work on your total body flexibility. The more leverage you are able to create in
your joints, the larger potential energy you will have to jump high
•Any plyometric/jump exercises 2-3 days per week, such as lateral bounds, high
skips, tuck jumps, and drop jumps. Try 2-3 sets of each for 10+ reps each.
• When doing squats and other lower body strength exercises, “power up” as you lift
your weight
• Strengthen your tibialis anterior (shin muscles) as well as your calves. You are
only as strong as your opposing muscle groups. Two-three times per week, do 2-3
sets of calf raises and 2-3 sets of toe raises.
• Most of your power comes from your core, so concentrate on doing your
abdominal exercises (above) regularly, especially working on planks and lowerabdominal exercises