Chasing Speed Starts in the Off-Season: Power, Balance, and Strength for Alpine Skiers

For alpine skiers, the race season may be focused on snow, but it’s built in the gym long before the first snowflakes fall. Off-season training is where athletes build the muscles and power that make the difference between a clean line and a time-costing mistake—explosive power out of the start, lightning-quick edge transitions, and the stability to absorb terrain without losing speed.

We met with Strength and Conditioning Coach Andrea Sweet to look at some of the exercises our alpine ski racing athletes perform in the off-season.

The exercises are designed to target the exact demands of alpine skiing—developing the ability to control force before exploding into the next movement, building lower body strength, and improving balance in positions that mimic your stance on skis. From plyometric drills like depth drops and hurdle jumps to box jumps, to power-building lifts like hang cleans, to split squats and lunge variations, these movements lay the foundation for the strength and power needed to succeed on snow. 

Explosive Progression

Perform 2 to 3 sets of 6 reps. 

Equipment Needed: Moderate-weight dumbbells, box or elevated surface, mini hurdles or 5-7" tall obstacle, and barbell with plates.

Depth Drop

The depth drop is a partial plyometric exercise used to develop the ability to productively absorb force and prepare for elastic rebound. This allows athletes to learn deceleration first before explosive power. 

1. Using an 18” box, stand atop, balancing on one foot. 

2. Step off the box and land on both feet, dropping into a squat position. 
3. Hold for 2 to 3 seconds. 
4. Repeat on the opposite leg. 

Hurdle Jumps to Box Jump

Hurdle Hops are a plyometric movement that focuses on explosiveness. Use two mini hurdles or any obstacle that is 5 to 7 inches off the ground. As you hop over each hurdle, focus on speed and short contact time with the ground. 

1. Using both feet, explode and jump over two small hurdles. 
2. Jump up to land softly with both feet and knees bent on top of a box at a height you’re comfortable with. 

Hang Clean

A hang clean is a weightlifting exercise where a barbell is lifted from a "hang" position (thigh height) to the shoulders, often in a squat position. The hang clean trains postural strength and improves explosive power. 

1. Load the barbell with an appropriate weight for your fitness level.

2. Stand with your feet hip-width apart, making sure to keep your shoulders back and chest forward throughout the exercise.
3. Squat down to grasp the barbell, placing your hands slightly wider than shoulder-width with palms facing your body, also known as a Hook Grip.
4. Push through your heels to stand up, keeping the bar close to your shins while bringing it to mid-thigh level, keeping your arms fully extended in this starting position (as pictured above).
5. Bend forward slightly at the hips, pushing your butt back and lowering the bar until it is just above knee height. 
6. Thrust your hips forward while dropping the body into a high squat position. At the same time, shrug your shoulders and snap the elbows forward to bring the bar up so you can almost hop under it, "catching" the bar at chest level in front of your shoulders, like in a high front squat.
7. Rise to a standing position while keeping the bar on your shoulders in front of the neck, in a front-rack position.
8. Lower the bar down with control to return it to the starting position (mid-thigh level).

Goblet Split Squat

The split squat looks very similar to a lunge, but the feet stay in one place during this exercise. This exercise targets the quads to build muscle with time under tension. 

1. Select a dumbbell of moderate weight and hold it vertically at chest height with one hand under each edge of the dumbbell.

2. Stand in a split stance position with the dumbbell at chest height throughout the exercise.
3. Flex both knees simultaneously and continue until the back knee touches the ground directly beneath the hip, descending on a 3-second count.
4. Drive through the front foot and extend the knee as you return to the starting position.
5. Swap foot placement front to back and repeat on the other side. 

Lunge Series - Forward Lunge to Lateral Lunge

Very similar to the Goblet Split Squat you just did, the lunge has the same dumbbell hold position throughout the exercise. 

1. Stand tall with your dumbbell at chest height. 
2. Step forward with your right leg, flex both knees simultaneously and continue until the back knee touches the ground directly beneath the hip.
3. Explode upward to return to a tall standing position with your feet hip-width apart. 
4. Step to the side with your right leg, flex your right knee and push your hips back until your right knee is bent at 90 degrees keeping your left leg straight. 
5. Push explosively using your glutes, hamstrings, and quads to return to a tall standing position.
6. Repeat the forward lunge.
7. Repeat on the other leg. Forward lunge - lateral lunge - forward lunge.

TIP: It’s ok if your torso leans forward as you step to the side, just remember to keep a flat lower back. 
 

Rear Foot Elevated Split Squat (aka Bulgarian Split Squats)

Rear foot elevated split squats not only target multiple muscle groups, but they also challenge your balance. This squat is performed in a split stance with one foot in front of the other, and the rear foot elevated on a box or bench. Elevating the rear foot decreases your stability, putting more demand on your front leg and testing your balance throughout. 

1. Place your back foot on a bench or elevated surface behind you.

2. Plant your front foot as if you are at the top of your forward lunge. 
3. Drop your back knee to the floor on a 3-second count while keeping your shoulders back, chest up, and a slight forward lean of your torso, hinging slightly at the hips. This will protect your lower back and engage your glute and hamstring muscles. 
4. Push explosively using your glutes, hamstrings, and quads to return to a tall standing position.
5. Switch legs and repeat. 

**For an extra challenge, add in moderate-weight dumbbells in each hand. 

Whether you’re chasing podiums or just aiming to carve harder and ski longer, commit to mastering these off-snow moves now—because come winter, your legs (and your times) will thank you.

Learn more about Alpine Ski Racing at Holderness