Heather McPhie relies on this preseason exercise to build explosive strength in the quads, glutes, hamstrings and lower back. Overhead Medicine Ball Throws are an alternative to Power Cleans or Weighted Squat Jumps. Overhead Medicine Ball Throws demand forceful triple extension of the hips, knees and ankles—the primary sequence to jump and produce power. This exercise is critical for explosiveness—allowing the skier to go into a turn and use explosion to push out with a lot of force and have velocity into the next turn.

Holding a six-pound medicine ball from underneath, McPhie squats down and lowers the ball between her legs.

McPhie throws the ball up explosively as hard as she can. Focussing on a big jump and pushing her feet through the floor.

Start with four sets of four repetitions for this exercise.

MORE PRESEASON WORKOUTS

 Band Walks with Grete Elliassen

Back Extensions & DB Row with Grete Elliassen

Weighted Box Squats with Heather McPhie

Lateral Box Jumps with Heather McPhie

RETURN TO: Ski Training with the U.S. Ski Team