ZARDOZ RENEGADES SKI/SNOWBOARD RACE TEAM SKI DRILLS 1. SIDE SLIP – Both sides, concentrate on the edging, release easy A , B, E 2. SIDE SLIP with Shoulder Parallel - Same as side slip but turn your upper body to square your shoulders down the slope as you stop. A, B, E, R Vertical sideslips This exercise promotes an efficient balance - countered stance (open countered hips). Hip countering movements are an important component of advanced turns. Make sure that you are in the right stance. In order to separate your upper body from your lower body you must twist the torso firmly towards the fall line. Also turn both shoulders downhill, reaching with the arms over the downhill ski. Maintain a strong upper body with hips positioned fairly high and over the feet. Open the hips towards the fall line and keep the uphill hip, knee, and foot half a boot ahead of the downhill hip, knee and foot Progressions: ·first tip your legs and feet down the hill to bring your upper body over the feet and then tip your legs and feet in the opposite direction (up the  hill), ·use flexion and extension movements  to engage and release the ski edges, ·pulling skier down the hill by his poles, ·short radius turns behind the leader in the wedge. · 3. Outside Ski ONE legged skiing – A, B 4. Inside Ski ONE legged skiing - A, B One Ski Skiing One ski skiing is a wonderful exercise for improving balance and all other skiing skills that a good skier should demonstrate like: ·adjusting balance along the length of the skis ·twisting the feet and legs ·tipping the feet and legs to engage and release the edges ·flexing and extending legs to control pressure In this drill try to pay most attention to two different things: one- you have to feel the tongues of the boots on your shins. Second - and that is probably the most important thing - you have to get the feeling that your feet together with your skis roll underneath you from your big toe (fully edged position) to your little toe (fully edged position again). This is exactly the same feeling that you get while carving. Progressions: standing on one leg without ski make some aft and forward movements, flex and extend, roll your feet and legs right and left, do the same with the right ski on, with the left ski on, on the flat straight run try to do a hockey stop on one ski changing from left to right, on a steeper terrain traverse on the downhill ski then on the uphill ski, then try uphill Christies on one ski. Having done these exercises now you can do long and medium turns on one ski. 5. Frame the picture – Use poles, hands in the middle, extend arms out while holding poles, use a reference mark ie. Tree , and center it between the poles visually. B, S 6. Tray Drill- put arms out like you would hold a tray of food. Tuck your poles behind your elbows. Ski and turn the whole trail. B, S 7. Dime in the shin – put a dime or imagine a dime is between your shin and the boot tongue. Press forward your shin into the tongue. Don’t drop the dime. B, S 8. Squeeze the Cheeks – imagine a quarter is between your glutes cheeks. Squeeze the cheeks don’t drop the quarter. S 9. 1,000 steps – see card 16 A Keep moving your feet taking little steps as you ski linked turns. 1000 steps (also – shuffling) is a great exercise to develop body position over the outside ski, commitment to the turn and an active movement of the body across the skis. This exercise can be varied to develop and enhance five of the six basic movement patterns of skiing: ·adjusting balance along the length of the skis ·twisting  feet and legs ·tipping  feet and legs to engage and release the edges ·moving from foot to foot to transfer weight ·flexing and extending legs to control pressure By learning 1000 steps, you will begin to develop hip angulation which leads to edging of the skis. Progressions: Make sure that you are in the right stance. On the flat terrain make some steps with one foot, with another foot, move pressure forward and aft, show flexion and extension in your ankles, knees and hips, show movements foot to foot. In motion, practice lifting uphill ski, lifting downhill ski, tipping your skis uphill creating edges, do the same in a wider stance creating hip angulation and movement down the hill. A, B 10. Bounce and whoop – bounce up and down while linking turns, Right after you make your turn , get forward, and pick up both front of skis while moving. S, A, B 11. Skate Drill – Skate where ever you can E, P Skating down the hill is the exercise helping to create foot to foot movements with strong hip movements down the hill and motionless upper body. Skating across the hill will help to develop movements during which upper body moves slightly ahead of the feet. Focus on moving forward from the extended downhill leg. Stay in the right stance, this means that your hands should be forward, that you are in slightly countered position, that you knees are bent, that your shins are against the tongue of your boots, that you feel the strong contact between the ball and the arch area of your foot in your boot. Progressions: pretend to skate on the ground without skis (do skating "steps" making sure that you control your arm/foot movements), with left ski on, with right ski on, both skis on, skating across the hill, skate turns. On the skate turns extending the uphill leg moves the body across the skis, downhill and towards the new turn as the ski tips enter the fall line. 12. Pole Drill and hold two poles drill– extend your pole plants in a outward forceful manner. Clasp both poles in one hand go from side to side through turns. S, B, A 13. C-TURN as you do your turns make a C and complete the trun till you almost stop. The idea is to start the next turn when you reach 179 degrees in the turn. 14. Cardboard TURN - Put a piece of round cardboard on carpet. Wear Tennis Shoes. Hold onto wall or solid object. Twist at the waist and slide your feet to obtain upper and lower body seperation. Key: A – Agility , B – Balance, E – Edge, P – Pressure, S- Stance