1.Warm up-Slow Jog, Jumping Jacks, Stretches
2. 1km run-try to get some slope or hills in your run. As you feel comfortable with the 1km run, go 1.5 then 2km.
3. Small Slalom-Find a slope, set up a small slalom course with items, run the course both down hill and up hill. Use your ski poles to practice timing and use of the poles.-5 times down and up.
4. Pole jump- have a pole horizontally 6 inches off the ground and jump back and forth from side to side for 30 seconds. Make sure your feet stay together and you are on your toes. Keep upper body as still as possible. Use your poles for balance at first and remove when you are comfortable.
CHOOSE AT LEAST 2 OF THESE ACTIVITIES
5. Wall sit-legs must be at 90 degrees and your back must be flat against the wall. Hang arms by side.-30 seconds each time and increase to 45 seconds when you are able to do this 3 times in a row comfortably.
6. Sit ups-focus on a crunch type of sit up-3 groups of 20 will help strengthen your core.
7. Leg raises-lay flat on your back, raise your legs together, straight up(do not bend at the knees) and keep them off the floor for a count of 10. Do this 4 times in a row.
8. Push ups-start with 10 groups of 3. Increase as you feel comfortable.
9. Cool down.-slow short jog-stretches
MAKE SURE YOU STAY HYDRATED THROUGHOUT THE ENTIRE PROCESS.
GOOD NUTRITION IS A MUST WHEN PREPARING FOR ANY ACTIVITY. MAKE SURE YOU EAT A BALANCED MEAL PRIOR TO DOING ANY TRAINING.
PUSH YOURSELF TO DO YOUR BEST. THE MORE YOU DO, THE STRONGER YOU BECOME BOTH ON AND OFF THE SLOPES.