It takes strength to cross-country ski.
In a four-part, weekly series, Stephanie Howe demonstrates important exercises that cross-country skiers can do at home. The exercises target muscles groups that are specific to cross-country skiing and that don't get used much in other activities. Strengthening these muscles before and throughout ski season can improve technique and help prevent injury.
Howe has a Ph.D. in exercise physiology, coaches running and cross-country skiing and is an elite cross-country skier with XC Oregon.
Week Two: Box jumps
Face a step, box or a stable chair. Bend the knees and swing the arms to propel a jump up onto the box, both feet at the same time. Prevent the knees from splaying outward.
Start with three sets of 15 jumps, with a rest between sets. To increase difficulty, increase the number of jumps per set or increase the height of the box.
This plyometric (fast, powerful movement) exercise develops the strength of the quadriceps and hip muscles and mimics the explosive motions used in cross-country skiing.
— Anne Aurand, The Bulletin