So what about dry land activities to promote two footed ski like movements?
To expand on that idea we need to first understand that one footed skiing differs from two footed skiing in many ways. One of the most important is how the body moves. To simplify this idea we need to seperate the body into quadrants. A vertical line drawn down the middle of the body and a horizontal line drawn laterally across the abdomen will suffice for this discussion. (If this is old news please feel free to fast forward to the last part where I offer some low cost drills.)
Most off the skis movements feature what's called a cross lateral movement pattern. Left upper and right lower quadrants moving in unison and right upper and left lower quadrants moving in unison. Walking and running are great examples of this, the left arm and right leg move forward while the right arm and left leg move backwards. It's also worth mentioning that in this example all four quadrants are actively being used to create a balanced stance.
Most on the skis movements feature what is called a bilateral movement pattern. Left / right quadrants moving together, or upper / lower quadrants moving together. Two footed hopping is a great example of this because lower half of the body moves in unison and the upper half of the body moves in unison. The one situation where this doesn't happen is if we are doing diagonal strides (skating drills) which feature cross lateral movements. In normal skiing we don't do much skating though so as a general rule it's safe to say skiing is a bilateral activity.
Now that we have established skiing as a bilateral activity, we can move onto identifying the important differences between vertical and horizontal bilateral moves and how it relates to outside foot and two footed stances.
- outside leg only stances tend to use bilateral movements separated into left and right hemispheres. Left arm and leg moving forward simultaneously / right arm and leg moving forward simultaneously. (IE: counter develops as a function of moving the inside half forward/ pulling the outside half back. Whole body rotary moves are another example where we stay square to the skis but still use left / right half movements.
- Two footed skiing stances tend to use bilateral movements separated into the upper and lower hemispheres. Legs move together simultaneously, upper body moving together simultaneously. (IE: counter develops as a function of turning the legs beneath the torso)
PSIA and many other schools promote upper and lower half bilateral movement patterns. Which may be the part of this causing you trouble MP, you may have a left / right bilateral movement pattern ingrained and changing that to an upper lower half pattern will take some time. Here are a few dry land activities that could help.
1. The bar stool drill I mentioned a while back. (This might require you to buy a drink or two, or buy your own stools.)
2. Two footed rope jumping. (Requires a jump rope)
3. Draw a line on the driveway or use a expansion joint in it and do two footed lateral hops. (if you don't own a driveway you could draw a chalk line on a sidewalk at the park)
4. On your driveway draw a second line perpendicular to the first and do two footed hops into the any of the four quadrants. I start with lateral hops and work up to diagonal hops (both forward and back). Again if you don't have a driveway, go to the park.
5. An advanced version of the last two is to do them in sand, or loose pea gravel.
6. If you belong to a health club they may have a skier's edge machine, or something similar.
7. Plyometric jumps from box to box, or from stability ball to stability ball. (very advanced drills only really used at WC level)
8. Leap frog. Requires a partner willing and able to play this game.
9. Hopping up / down stairs. be very carefull not to fall down the stairs when doing this drill.
10. Buy and play with a pogo stick
So there's 10 activities that range from very easy to extremely hard (the ball jumps). Most don't include spending a lot of cash, or buying a lot of special equipment. Hope they help...