The question

I love to ski every winter. Can you recommend a workout to improve my performance on the slopes this year?

The answer

Last week, I explained the importance of interval training. But a well-rounded routine should also include central nervous system training and functional exercises that strengthen the lower body and core.

When you ski, your central nervous system has to be alert. Your brain and body must be in constant communication to adapt to changes in surface textures on the hill or quick shifts in direction. Exercises that train your central nervous system are ones that challenge your reaction time, balance and co-ordination. To maximize the effectiveness of your training, I’m recommending exercises that develop the central nervous system while also emphasizing lower body and core functional strength – essential for training your body to work as a unit on the slopes.

Try the drop-and-stick squat: Stand with your feet shoulder width apart. Have your training partner clap. React to their clap by dropping quickly into a squat. Hold for five seconds and then stand back up. Repeat 10 times and then switch partners.

Make the exercise harder by holding for longer at the bottom of the squat, holding dumbbells or by doing a single leg squat.

Also try the partner-resist plank: One person starts in a plank position on their forearms and toes. The training partner randomly pushes slightly on the shoulders and/or hips of the person planking. The person planking has to brace with their core and resist the push so that their body does not change positions.

Trainer’s Tip

Don’t go directly to the chalet to relax, or to your car to drive home, without stretching properly first.

Originally published at The Globe & Mail