XC Ski Drills and Exercises Illustrated
Prepared By J.D. Downing, XC Oregon Coach/Director
Important Note: All training and technique information posted on xcskiworld.com are suggestions only and should not be considered a substitute for supervised fitness programs. Use of such material is done at your own risk with full knowledge of the inherent risks of any fitness or exercise program. Before beginning and throughout any exercise or workout plan, readers should regularly consult with your physician, follow all reasonable safety precautions, have complete knowledge of all equipment, exercises, locations, and methods as well as your own fitness and ability levels.
Step-Ups
Step-Ups are a very easy and ski-specific exercise perfect station for both field circuits/par courses as well as gym settings. Outside you can use just about any firm "step" that is strong enough to hold your body weight. Low retaining walls, picnic benches, log rounds, and rocks all make perfectly suitable steps. Inside, most gyms have aerobic steps or weight lifting boxes that are ideal.
What To Do: Start the Step Up in a down position with one leg on top of the step and both arms raised forward/above your head in a double pole position. You then "pole" down with your arms as you drive up ("step") onto the high leg. When you've driven all the way onto the high leg, you should be in a high hip forward position very similar to basic ski motions. Immediately drop back down onto the original down leg and repeat. Unlike the typical aerobic class box step, in this version you keep the same high leg for several repetitions. Just keep snapping yourself up onto the same leg 10-30 times (or go for specific time) and then switch high legs.
How much effort you put into this bound depends on fitness, age, ability, agility, and type of workout. You can make this exercise more dynamic (almost a plyometric) if you pop onto the high foot...literally leaving the step for a moment when you drive upwards from the down position. Alternatively, you can simply snap the motion upwards and keep the high foot in contact with the step at all times (this version allows for more tempo).
In the gym you can add a weight vest or barbell to provide added resistance during max strength sessions. A weight vest also works outside or you can go really rustic and use a steel bar/heavy log. Bonus points awarded for safely looking tough with these rustic versions!
Real World Caution: This is an excellent exercise for all ages/abilities with relatively low impact on lower body joints. However, Step-Ups do involve some strain on your knee and ankle and with high repetition or too high of a step, irritation can result. Start with 30 second to 1 minute sets using a very light output and slowly build time and/or effort. Try and use a step that is a comfortable height for you...particularly when starting out. Only increase the height of the step if you are positive you are feeling no negative effects.
Good luck and happy training!
