Skiing requires functional strength, stability, power, co-ordination and agility in all three planes of movement to protect the entire back against load torsion. Connect the upper and lower core with 3'dimensional training using numerous joints and groups of muscles passing through multiple planes of motion. This type of training will improve stability of the hips, trunk and shoulder girdle and give you more dynamic strength to perform.

Below are a selection of exercises that will augment the effectiveness of your normal strength workouts with exercises using an exercise ball and stretch bands.

These exercises were designed By Carl Petersen B.P.E.,B.Sc.(PT) MCPA, Martha Sirdevan B.Sc.(PT), Rick Celebrini Bsc. (PT) & Alex McKechnie (PT) MCSP, MCPA for their book "Fit to Ski".

Choosing the proper ball size is important. When you sit on the ball, knees should be bent to 90 degrees with your feet flat on the floor. The hips should be bent to almost 90 degrees but should be resting equal to or slightly higher than the height of your knees.

Choosing the proper stretch band strength is important. Visit a reputable Sports Training supply store to select the appropriate length and strength. Longer is always better as you can choke up or shorten it. Start with a lighter resistance than you think you need as the stretch band provides continuous resistance and is often more difficult than you think.