PROTECT YOUR KNEES 2. Lunge Hops; 3. Stair Repeats
Photo: Arthur Mount
Stand with your hands on your hips and the toes of your right foot resting behind you on a six- to eight-inch step. Hop forward with your left foot and drop into a lunge, keeping your left knee behind your toes. Lean forward slightly from the hips (not the waist). Keep your right foot behind you, and hop with both feet to the right, and drop immediately into the same lunge position. Quickly hop back to the left. Continue for 10 jumps; then switch legs. Do two sets.
STEP 3. Stair Repeats (not shown) Walk or run up and down stairs for five to 10 minutes. Ascending will strengthen your hamstrings, glutes and cardiovascular system. Descending will build eccentric strength—the kind you need for skiing—in your quads.