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This week’s program is a combination of strength and agility. These two aspects of training are very important for our winter prep.

Strength is self explanatory. This is what enables us to resist the forces created during our turns as well as stay in a strong, safe position.
Agility is perhaps less obvious. This is the movement with our quick-twitch muscles which enable us to react quickly. It uses both strength and balance which we learned last week. The perfect combo!

So, let’s get started...

If you can find some space which is conducive to jumping, place a line of tape on the ground. If you don’t have tape, anything that will denote a line will work perfectly. Some ideas would be shoe string, rope, etc. This will be your basic training space.  

Basic Jumps
Standing on one side of your tape, jump side to side over the line with both feet. Make sure you are taking off and landing evenly on both feet. Jump side to side as quickly as possible for 30 seconds. Rest a minute and repeat 3 times.

Single Leg Jumps
Standing on one side of your tape on your right leg, jump side to side only using your right leg. Again, make sure you are taking off and landing evenly on the one leg! Challenge yourself to do this as quickly as possible for 30 seconds. Rest a minute and switch legs. Do each leg 3 times.

Fore-Aft Jumps
Standing facing your tape, jump forward and back over the line with both feet. Be light on your feet and try keeping your center of mass over your feet! Again, do these jumps as quickly as possible for 30 seconds. Rest a minute and repeat 2 more times!

Plank Toe Taps
In a plank position, position yourself so your belly button is in line with the tape. (The tape should be horizontal) In a plank, bring your right foot up toward the tape and tap your toe on the tape. Bring your foot back to plank and switch to the left. Repeat switching legs as quickly as possible. 30 seconds, rest a minute and repeat 2 times.

Squat Jumps
Standing to the side of your tape, jump sideways over the tape into a deep squat position. Hold this for 3 seconds before jumping back over the tape into the same position and holding 3 seconds. (Be mindful of your knees that they stay parallel and even.) Repeat these side-to-side jumps for 45 seconds. Rest a minute and repeat 2 times.

The more comfortable you get, the faster you will be able to move in each exercise. As your fitness increases, you will recover faster in between sets, which perfectly replicates ski or snowboard runs on our mountain!

Dream Powder!

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