Alpine Ski Racing Training Exercises

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Alpine ski racing training includes exercises that are specific to slalom and downhill racing. The exercises improve your flexibility, conditioning and agility on racing skis. Many programs offer entry-level through advanced training. Those who are dedicated to the sport of ski racing can improve their performance level with racing training exercises.


Slalom and downhill racing demand that your joints and tendons are conditioned to handle the turns and bumps of a racecourse. A typical training session begins on a hard surface where trainees warm up to prevent sprains and pulled muscles on the slopes. Flexibility exercises include running in place, stretching and full range-of-motion movements of your ankles, knees and hips. Torso rotations and arm circles improve the flexibility in your lower back and shoulders.

Conditioning Exercises

The muscles in your upper legs and the core muscles in your torso must be conditioned for slalom and downhill racing. Alpine conditioning exercises conducted over bumps and moguls on the slopes develop the muscles used to flex your knees like shock absorbers, which is essential to maintaining your balance. Core exercises might include a series of tight turns that condition your torso for upper body rotation, which is essential to maintaining your center of gravity on racing skis.

Agility Exercises

Alpine ski racing training includes one or more forms of agility exercises. Your trainer might select an area with a minimum slope and direct you to glide on one ski and change direction without using your ski poles. Other agility exercises include crossover steps or hopping a log at an angle, which develops the ability to recover if you lose your balance during a race. You can expect to perform these types of exercises on steeper slopes as your agility improves.

Drills and Contests

Alpine training includes drills designed to improve your conditioning and overall ability as a ski racer. Typical drills involve negotiating a series of turns across a slope without ski poles to develop your carving technique and balance. Other drills, such as stabbing cardboard targets with the tip of a ski pole or picking up objects by hand, develop your pole-handling skills and exercise the muscles used to squat and rise on skis. Most programs include slalom or downhill racing contests as part of the training exercises.