Biowolf: I think it's clearly correct that we ski racers need to concentrate on the eccentric (compressing under a load instead of pushing it away) exercises, since (A) that's the biggest muscle demand on us as skiers, (B) you can resist a lot more force than you can lift, and (C) there's some evidence that it makes different demands (implicates slow twitch muscle fibers, not just fast twitch, which is great news for those of us that didn't get sprinter tickets in the genetics lottery.)
Aside from a special machine, some common ways to work eccentricly are (A) lower a leg press weight using only one leg, pushing back up with two; (B) box jumps, depth jumps and similar plyometrics, since the major demand is decellerating at landing; (C) get a workout partner who increases the load on the down phase.
Here's the publicly available info on Bode's balance workout, and where I got it:
1. He rides a unicycle uphill in the off season.* (Multiple sources.)
2. He does sidebends with weights on a bongo board to work his obliques. (Ski or skiing magazine. This, by the way, isn't really hard like the other two.)
3. He does one-legged jumps on a loose cord high wire strung between trees. (Jalbert Productions DVD "Need for Speed". Freaking unreal.)
Daron Rahlves is pictured a lot holding a tuck while standing on a large swiss ball, an exercise I'm trying to working up to, and the Jalbert Productions DVD also shows him jumping rope on top of a gymnastics beam.
Canadian coach Gordon Brown shows some extreme balance exercises on his Web site, here: (But don't try the jumping between balls thing without putting at least a wrestling mat on the floor)http://www.gordbrownskiing.com/coolstuff.htm
Gary Dranow, on the Nastar forum, put his illustrated rehab workout online, including the jump and rotate while standing on a swiss ball, wobble board, bosu, etc., near the bottom of this thread:http://www.nastar.com/forums/viewtopic.php?t=377
My toys: I have a bongo board, foam roller, balance disc, swiss ball and wobble board at home, and a bosu, swiss ball, and foam roller at the gym.
What I do, in roughly increasing order of balance taxing:
Subtly, stand on one foot while waiting in line.
Ride BART trains and buses without holding on, facing sideways. Lots of practice in making small adjustments, while pushing against the ground with the inside edge of the foot, which is a skiing muscle demand almost impossible to simulate otherwise in the gym.
Do walking lunges with dumbbells, but when coming up, stand on only one leg, pausing at the top of the movement before putting the suspended leg forward for the next lunge.
Do almost all my upper body exercises on a Bosu, flat side up. (Upright rows, curls to arnold press, lawnmower pulls.)
Do post-fatigue rapid sumo squats with dumbbells on a bosu, flat side up.
Do step ups/back lunges with a barbell on my shoulders, stepping up with right foot onto a weight bench, raising the left knee so it's parallel to the floor, then step down onto the floor with the left foot and go into a back lunge putting the right leg back.
Toss a medicine ball from hand to hand while holding a tuck on a bosu, flat side up.
Alternate standing, high tuck, and low tuck on a bosu, flat side up, while holding a medicine ball.
Haybalers (going from low on one side, knees deeply bent to high on other side while standing) with a heavy medicine ball on a bosu, flat side up.
Alternating one-legged stands on a foam roller.
Juggling on a bongo board. (Not too hard, but you have to learn to juggle. My theory is that good balance exercises for skiing should make similar balance demands--taxing your balance while you're concentrating on something else.)
Upper body weight lifts on a bongo board.
Tossing a medicine ball from hand to hand on a bongo board.
Dumbbell squats on a bongo board.
Haybalers on a bongo board.
Sidebends with a dumbell on a bongo board.
Kneeling (but being as tall as possible while kneeling) on a swiss ball, while extending a medicine ball out to the right in my right hand, then out to the left in my left hand.
Kneeling tall on a swiss ball while tossing a medicine ball from hand to hand.
One-legged stands on a bosu, round side up, alternating with a hop at a specific count. (Careful of your ankle.)
One-legged stands on a foam roller while alternating lateral arm extensions with weights. (Still very wobbly on this. And somehow my foam roller at home is more stable than the one at the gym. Got this from Ski or Skiing Magazine, which showed Daron Rahlves doing it. You have to use less than half the weight you'd use for a lateral raise.)
Tuck position standing on a swiss ball. (I'm just starting this one, can't consistently do it yet.)
Anyway, that's the current collection of my exercises, but remember--I'm the guy who fell on Saturday AND Sunday last weekend.
(Still searching for balance in life.)
*BTW, as an interesting aside about how much of this is not exactly new, two decades ago I spent a year as a law clerk for Byron White, then a Supreme Court Justice, but previously a Heisman Trophy winner at Colorado, Rhodes Scholar, and once-highest paid NFL player as a running back. He had a unicycle and would challenge us young bucks to try to ride it, which none of us could do.