Band Walks are an essential part of Grete Eliassen's preseason fitness routine that you can incorporate into your ski training. Mini-band walks target the gluteus medius and stabilizing muscles of the hips. This exercise is extremely important to skiers for proper landing technique and jump mechanics on the mountain.

 

Grete Pre Season: Band Walks

To complete this exercise successfully, start with a mini-band wrapped around your ankles. It's essential to have at least five lateral yards to perform this exercise.


Grete Pre Season Band Walks

Stay low in a quarter-squat position, turn your knees out and take a big sideways step followed by a halfway step with the other foot.


Grete Pre Season: Band Walks

Repeat the sideways stepping motion to the left for five yards and then repeat to the right for another five yards. It's important to keep your hip level with your chest and your eyes up. If it's working, your hips will be burning just like Eliassen's. 

 

Start with two sets of 20 steps in each direction for this exercise.


Want More? 

Speed ladders and other micro-plyometrics are another important preseason exercise to prepare for powerful jumping exercises. They incorporate dynamic balance, coordination, body control and quickness while also developing tendon and muscle structure.

 

MORE PRESEASON WORKOUTS

 

OTS Ski Test
Back Extensions & DB Row with Grete Elliassen

 

OTS Ski Test
Weighted Box Squats with Heather McPhie


OTS Ski Test
 Overhead Medicine Ball Throws with Heather McPhie


OTS Ski Test
Lateral Box Jumps with Heather McPhie


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