1. Plyometric Squat Jumps. (see image at right) Whether you jump over a step, a block, a box, or just up in the air, this is sure to get your heart rate up and get your legs burning. Plyometrics are bursts of bounding, jumping, lunging, and many other movements, designed to be short powerful bursts of energy. Start by jumping as high as you can, as you land soften your knees and squat, immediately jumping back up. There should be no rest in between a jump and a squat, make sure you remain in one stationary location. Stand on a line or draw a chalk line on a driveway to make sure you are not traveling.

 

2.Jump Rope. Is both cardiovascular and coordination driven, using your core and your lower body. The quickness and coordination is a great way to challenge yourself to make it through a full ski day. Start by trying these variations on the regular hop: jumping jack in the jump rope, one legged, butt kicks, jogging, high knees, toe taps, heel taps, lunging, and even squat hops. GOOD LUCK! If you can perform all of these for at least a minute each you might be a super hero.

 

3.Lunging with Medicine Ball Rotation.   (See image at right)

Perform your walking lunges carrying a medicine ball. The ball should always remain at 90 degrees to the floor.Rotate over the knee and then walk/lunge forward and rotate to the other side.

 

4. Plyometric Lunges. Perform a stationary lunge, feet separated. Go down into a lunge, squeezing your core jump to switch leg forward. Repeat.

 

5.Bosu Training. The Bosu is a versatile piece of equipment that can utilize all muscles from the neck down.The instability that this piece of equipment provides, forces your core to be engaged. Try a squat jump on top , and you will surely see why! Stay posted for more exercises and videos of exercises to perform with a Bosu!