PlanDryland, pre-season (3 sessions a week, ~30 min each)
Every session 5 min easy cardio, leg swings, ankle circles.
The 7 exercises tick each session as you do it · 3 a week
| Exercise | Dose | Cue | Why (exam link) | Progression | This week |
|---|---|---|---|---|---|
| Rear-foot split squat | 3 × 8 each leg | Shin forward, knee over toes | Outside-leg strength in short radius | Add dumbbells | |
| Lateral step-down (box) | 3 × 10 each | Hips level, slow on the way down | Stork turns, 1000 steps | Higher box | |
| Single-leg RDL | 3 × 8 each | Hips square, reach long | Fore/aft balance (falling leaf) | Add a weight | |
| Skater hops | 3 × 10 each side | Stick each landing 2 sec | Skate, 1000 steps | Longer jumps, then no pause | |
| Stork hold, eyes closed | 3 × 30 sec each | Inside foot lifted, ankle flexed | Stork turns | Stand on a cushion | |
| Pallof press | 3 × 10 each side | Chest stays square | Legs turn under a stable upper body | Add a slow rotation hold | |
| Knee-to-wall ankle flex | 2 × 10 each | Heel stays down | Fore/aft balance | Move the foot farther back |
Rules
- Plus one 30–45 min cardio session a week (bike, run or hike).
- Make it harder only if session 1 left you sore for less than a day.
- In season: 2 × 20 min on non-ski days; nothing heavy the day before skiing.