Agility skills are developed a lot on skis and rollerskis, but you must also build a foundation in other ways. Lower limb dexterity and power output are some of the things that help a skier on skis in turns and many different situations. 

Maastohiihto.com invited Hanni Koski, a talented junior skier, to training some drills at Varala Sports Academy in Tampere, Finland, under the guidance of Tatu Peltonen. 

Also Read: Smooth Skiing Through Lower Limb Skills And Power Output 

Koski found the bounding exercises with directional changes the most challenging, and there were a few surprises during the training.

“Some of the exercises were surprisingly difficult. Even though we did very few repetitions and very lightly, the load felt heavy toward the end. In the beginning, you have to start doing these quite lightly, but I will use them for training,” Koski says.

She found many similarities and benefits to skiing and developing on skis. 

“I have done these too little. Especially in the past, when I did many sports, I always skipped some ‘unnecessary’ training, but these are not unnecessary; they are really important and should be done more. Now I am trying to do more bounding and jumps in the summer; it is an easy way to develop.” 

Examples Of The Exercises

Volume jumping and dexterity (Clip 1). The aim is to increase the repetitions throughout the season slowly and then have them as part of the warm-up routine. The block aims to strengthen skill and muscle tissues. The total number of contacts in a single training, starting from 200-300 repetitions, can increase to 1000 contacts per exercise for an experienced athlete.

Progression in quantity e.g., 50 more contacts/training. Every 3 trainings reducing the quantity, then return to the previous amount. Exercises done in uphill and in forest terrain add challenge.

1. Drops 2-5×5-10 reps
   a. Toe-drops with hands directing for power
   b. Box drops from different heights 
2. Volume repetitions from low heights (quantity)
3. Jumps from a low drop with a turn
4. Higher drops (with lower repetitions)
   a. Jumps with different turns
5. Reactivity with light power input 

Ball of the foot/toe bounces (Soft platform) (Clip 2)

1. Stationary 2×15-20 contacts
   a. Use the base of the foot, keep tight ankle
   b. Variations: knee lift, turning in different degrees,
2. Power jumps (soft platform) and light power input 
3. Double leg boundings 2-3×10-20 reps
4. Alternate leg boundings, running alternate leg boundings, hops, skating jumps. Lateral jumps with inside and outside leg 2-3×10-20 reps
   a. jumps with continuous movement, stop and turn
   b. combinations
   c. one leg bounding-hop, skate-hop, lateral jump-hop, lateral jumps with the inner and outer leg 

When the aim is to develop sport-specific power, power output, and maximum power (Clip 3), the number of contacts is 20-50 per exercise. 

Progression can be made by increasing either power or repetitions. The quality of the exercises should be maintained at a high level, as there are only a few repetitions per exercise. This training requires good recovery and adequate rest periods between sets and movements. Some exercises can be combined with strength training. 

1. Jumps enhancing eccentric phase 2-4×3-5 reps
2. Jump combinations with power 2-3x 3+3 reps
3. Jumps with resistance (focus on hips, shoulders) 

Plyometric training (Clip 4) aims to develop elastic structures and maximize contraction speed, 5-25 jumps/exercise. These exercises require excellent maximum power levels to be beneficial.

1. Assisted jumps 2-4×3-5 reps
2. Assisted jumps with eccentric phase acceleration 2-4×2-4 reps
   a.Accelerating the athlete’s drop with a reactive jump 
   b. Accelerate the athlete’s drop with a power jump

To make the training developmental: specific jumping exercises also require adequate strength levels; sometimes, the limiting factor can be found elsewhere than in the technique. The picture shows an example of the strength levels needed.

Image Source:

• Implementing Eccentric Resistance Training—Parts 1&2: Practical Recommendations. By Timothy J. Suchomel, John P. Wagle, Jamie Douglas, Christopher B. Taber, Mellissa Harden, G. Gregory Haff, and Michael H. Stone, 2019. 
• Eccentric Resistance Training in Youth: Perspectives for Long-Term Athletic Development. By Benjamin Drury 1,*, Sébastien Ratel 2, Cain CT Clark 3 , John FT Fernandes 1, Jason Moran 4 and David G Behm, 2019.