Skip
rope
With a proper jump rope, start skipping. You can begin with alternating
feet - one foot leads the other over the rope (switch the lead foot occasionally
to develop symmetry). Add segments where you jump with both feet at the
same time. Work up to longer periods of two-footed jumping. If you need
a break, stop for a few seconds and then continue.
Alternatives
Jog in place: keep your head up and your hands loose. Land lightly.
Jumping jacks: the grade-school classic! Land lightly, and make
sure your knees point and flex in the direction of your feet. Avoid having
the knees flex inward or outward when you land.
Step ups: more advanced
Step-ups
[click
for photo]
Use a solid platform or step. Novices should use a standard stairway-height
step; more advanced athletes can use a platform just under knee-high.
Step up onto your whole foot; lift the body up with the first leg, rather
than pressing off with the floor foot. With the first foot, step back
down at a controlled speed, then follow with the other foot. Alternate
feet from one step to the next (right up, left up, right down, left down;
left up, right up, left down, right down). Use a steady pace you can maintain
for the whole time.
Squats
[click for photo]
Stand erect with the feet about shoulder-width apart, feet pointed straight
ahead or slightly toed-out. Keeping the head up, the chest lifted, and
the abdominal muscles tight, squat until thighs are parallel to the floor.
Arch your lower back slightly, and keep that arch throughout the exercise.
Pause briefly, then stand upright by pressing heels into the floor and
keeping the glutes (the rump muscles) tight.
Alternatives
Narrow stance: keep the feet only a few inches apart, then perform
as above. You may not be able to squat as low - keep the lower back arched,
and go only as low as you are able to maintain that arch.
Olympic squats: start with the feet at least 12 inches wider apart
than the hips, and the toes pointed outward, then perform as above
Resistance cord: [click
for photo] with any of the foot positions, increase the resistance
of the exercise by using a sport cord or exercise band. Stand firmly on
the cord with both feet, and stick a broom handle or similar pole through
the handles of the cord. Place that pole across your shoulders, below
the base of the neck, just like a regular barbell. One handle of the cord
is on each side of you. Perform as above.
Split
squats [click
for photo]
Stand as if for a lunge: step one foot back about 2-3 feet. Squat down.
When the back knee just brushes the floor, the front knee should be vertical
over the foot. If the front knee is ahead of that foot, spread the feet
further. Keeping the feet in position, the head up, the chest lifted,
and the abdominal muscles tight, slowly lower yourself until the back
knee brushes the floor, then slowly stand up. Let the effort come from
the glutes and hamstrings of the front leg.
One-legged
squats [click
for photo]
Stand on one foot; lift the other and hold the foot by the ankle of your
stance foot. Keeping the head up, the chest lifted, and the abdominal
muscles tight, squat until the stance thigh is parallel to the floor.
Pause briefly, then stand upright by pressing heel into the floor and
keeping the glutes (the rump muscles) tight.
Alternatives
Bench squat: stand on one foot on the edge of a solid platform
about 2 feet tall with the other foot hanging down. Squat down on the
stance leg and let the other leg hand down beside the bench.
Resistance cord: [click
for photo] stand firmly on the cord with the stance foot. The
unstretched cord should reach your knee. Stretch the cord until the handle
reaches your waist; keep it there throughout the exercise. Perform as
above.
Squat/cross
kick (stay in one place) [click
for animation]
Stand erect with the feet about shoulder-width apart, feet pointed straight
ahead or slightly toed-out, and the arms spread wide apart. Keeping the
head up, the chest lifted, and the abdominal muscles tight, squat until
thighs are parallel to the floor. Pause briefly, then stand upright by
pressing heels into the floor and keeping the glutes (the rump muscles)
tight. As you stand up, perform a "can-can" kick with one leg,
crossing the leg in front of you to touch the opposite hand. After the
kick, land the foot in the same place and squat again; on rising, kick
with the other leg.
Forward
lunge walk, can-can cross kick [click
for animation]
Keep the head up, the chest lifted, and the abdominal muscles tight throughout
the series. Stand erect. Can-can kick across your body with one leg (reach
the foot toward the opposite hand). As the foot comes out of the kick,
take a big step forward with it, landing in a lunge position. Lower yourself
in a controlled fashion to a full lunge, with the back knee just brushing
the floor. (When the back knee just brushes the floor, the front knee
should be vertical over the foot. If the front knee is ahead of that foot,
take a bigger step.) Press your front heel into the floor, rising up with
the glutes and hamstrings of the front leg. As you are rising, kick your
back leg in front and across your body in a can-can kick, then step straight
ahead into the next lunge.
Side
lunge walk, can-can cross kick [click
for animation]
Keep the head up, the chest lifted, and the abdominal muscles tight throughout
the series. Stand erect. Can-can kick across your body with one leg (reach
the foot toward the opposite hand). As the foot comes out of the kick,
take a big step to the side with it, landing in a side lunge position.
Lower yourself in a controlled fashion to a full lunge, with the thigh
of the bent leg about parallel to the floor. Press that heel into the
floor, rising up with the glutes and hamstrings of the bent leg. As you
are rising, kick your straight leg in front and across your body in a
can-can kick, then step it out to the side into the next lunge.
Forward
lunge walk, side arabesque [click
for animation]
Keep the head up, the chest lifted, and the abdominal muscles tight throughout
the series. Stand erect. Take a big step forward with one foot, landing
in a lunge position. Lower yourself in a controlled fashion to a full
lunge, with the back knee just brushing the floor. (When the back knee
just brushes the floor, the front knee should be vertical over the foot.
If the front knee is ahead of that foot, take a bigger step.) Press your
front heel into the floor, rising up with the glutes and hamstrings of
the front leg. As you are rising, point your rear leg behind you, like
an arabesque. Keeping it fairly straight, loop it from rear to front,
then step straight ahead into the next lunge.
Rear
lunge walk, side arabesque [click
for animation]
Keep the head up, the chest lifted, and the abdominal muscles tight throughout
the series. Stand erect. Take a big step rearward with one foot, landing
in a lunge position. Lower yourself in a controlled fashion to a full
lunge, with the back knee just brushing the floor. (When the back knee
just brushes the floor, the front knee should be vertical over the foot.
If the front knee is ahead of that foot, take a bigger step.) Press your
front heel into the floor, rising up with the glutes and hamstrings of
the front leg. Once you have risen, point your front leg out in front
of you, loop it out to the side and then the back (like an arabesque),
then land it behind you in the next lunge.
Forward
arabesque walk [click
for animation]
Keep the head and torso straight and in line throughout the series. Stand
erect with your hands stretched above your head. Pick one foot off the
floor. Balancing on the stance foot, lean the torso forward while the
free leg points behind you (like tipping your body on the hip of the stance
leg) - try to touch the floor with your hands. Keeping your balance on
the stance foot, lean back so the free leg points ahead of you (no-don’t
try to touch the floor!!) Come upright, and land with the free foot one
step ahead. Repeat on alternating feet: lean forward, lean backward, step
forward, switch feet.
Rear
arabesque walk [click
for animation]
Keep the head and torso straight and in line throughout the series. Stand
erect with your hands stretched above your head. Pick one foot off the
floor. Balancing on the stance foot, lean the torso rearward while the
free leg points in front of you (like tipping your body on the hip of
the stance leg). Keeping your balance on the stance foot, lean forward
so the free leg points behind you - try to touch the floor. Come upright,
and land with the free foot one step behind. Repeat on alternating feet:
lean backward, lean forward, step backward, switch feet.
Overhead
shoulder press [click
for photo]
Novices should use a seated position with the resistance cord firmly place
under the chair legs. Stronger folks should stand erect with the cord
under their feet. Keep the head up, the chest lifted, and the abdominal
muscles tight throughout the exercise. Hold the cord handles with hands
at shoulder height, wrists straight, palms aimed forward. Press the hands
straight up and let them come slightly closer together at the top; lower
them slowly to the starting position.
Push-ups
[click for photo]
Place your hands slightly wider than shoulders; keep torso straight and
head aligned with spine throughout the exercise. Lower yourself until
the chest touches the floor; press back to starting position.
Alternatives (in order of increasing difficulty)
Counter-top: place hands on edge of counter, move feet away until
body is at 45 degree angle to the counter; perform as above.
Bent knee: kneel on floor and bend knees so that you pivot off
the knees rather than the feet.
Regular: described above
Feet on bench: place feet on sturdy bench about 2 ft. tall. Perform
as above. Make sure body stays straight!
Pull-ups
or row [click
for photo]
Pull-ups: for strong folks with access to a high bar. Hold the
bar with hands at shoulder-width or slightly wider apart, palms facing
away. Pull up and exhale, lifting your chest toward the bar. Lower yourself
slowly.
Row: for mere mortals, or those without a high bar. Wrap your resistance
cord around a tree, or fasten it in a doorway, at middle-chest height.
Hold the handles with your palms facing inward, and stand erect. Keep
the shoulder blades pulled inward toward each other. Keeping your wrists
straight, pull your elbows straight back. Return in a controlled manner.
Side
crossing steps - fast! [click
for animation]
The "Arthur Murray" exercise - with each step, land lightly
on the balls of your feet with your knees slightly bent. Keep the head
up and the torso upright throughout. To go to the right… step your
left foot across in front of the right; step the right foot to the right;
step the left foot across behind the right; step the right foot to the
right. Speed it up as you learn the technique. Reverse the directions
to go left.
Seated
leg extension/tucks [click
for photo]
Sit on the floor with your hands behind you and spread wide. Lean back
slightly, extend the legs, and lift both feet off the floor. Tuck your
knees up toward your chest, then extend legs to starting position. Don’t
let feet touch the floor between tucks.
Alternatives
Weight: hold a small weight (3-5 lb.) between your feet to increase
difficulty.
Crunches
[click for photo]
Lie on your back with legs bent 90 degrees at the knee (the standard "sit-up"
position). Hold your hands lightly beside your neck. Curl your torso,
using the abdominal muscles to pull the top of your chest up and toward
your knees. Stop when your shoulder blades lift off the floor, pause there
for a moment, then lower yourself in a controlled manner.
Alternatives
Arms crossed: Cross your arms over your chest, so each hand touches
the opposite shoulder, then perform as above.
Sit-ups,
legs fall to side [click
for photo]
Lie on your back with legs bent 90 degrees at the knee - the standard
"sit-up" position. Extend your arms by your head, on the floor.
Gently reach your hands over your knees as you curl your chest toward
your legs in a sit-up (don’t fling or yank with the arms). As your
torso comes upright, lower your knees together to one side to touch the
floor; your hands should touch the floor in front of you. Gently return
to the starting position. Lower the legs to alternate sides (left, right).
Lying
back extensions [click
for photo]
Lie on your stomach with your arms extended by your head. Using your back
muscles, lift your hands, shoulders, and legs off the floor. Hold this
lifted position for 2 seconds, then lower and repeat.
Triceps
bench dip [click
for photo]
Sit on the edge of a solid bench or chair with your hands holding the
edge by your hips. Walk your feet forward, then straighten your arms to
lift your body off the bench. Lower yourself until your upper arms are
about parallel with the floor, then press with the triceps to lift yourself
back up - straighten the arms, but don’t lock the elbows at the top.
Alternatives
Countertop: An easier method is to hold the edge of a countertop,
and step the feet away. The closer your feet are to the counter, the easier
it is.
Feet up: To make it harder, place your feet on a bench or chair
the same height as the one you sit on. Keep the feet on the chair, so
you’re suspended between the chairs.
Dips: Holding onto the back of two stable chairs, tuck your legs
up so your arms support you. Lower yourself between the chairs and press
back up with the arms.
Triceps
kickbacks [click
for photo]
Attach cord to doorway or around pole at about knee height. Stand facing
the pole in a skiing tuck position, thighs and torso parallel to the floor.
Hold the cord ends in both hands. The upper arms should be held firmly
alongside the torso, with the elbows stationary throughout the exercise.
Press back with the hands until the arms are fully extended, then return
to the bent-arm starting position in a controlled manner.
Biceps
curls or chin-ups [click
for photo]
Chin-ups: for strong folks with access to a high bar. Hold the
bar with hands shoulder-width apart, palms facing towards you. Pull up
and exhale, lifting your chest toward the bar. Lower yourself slowly to
just less than full arm extension.
Curls: for mere mortals, or those without a high bar. Stand on
the resistance cord with one or both feet. Keep your torso upright, your
knees slightly bent, and your abdominal muscles tight. Holding the handles
with the palms facing upward, curl the handles toward your shoulders.
Lower the handles slowly to the starting position. Throughout the exercise,
keep your upper arms and elbows stationary.
Calf
raises [click
for photo]
Stand on the balls of your feet on the edge of a step, with your heels
hanging over the edge. Hold onto the wall or a railing lightly with one
hand. Keeping your head up and your torso upright, stand up on your toes,
then lower yourself until your heels are slightly below the step.
Alternatives
No hands: Balance yourself without your hands while raising and
lowering yourself.
One-legged: Stand on one leg at a time, with the ankles crossed.
Perform as above.
One-leg, no hands: Stand on one leg, use no hands. Difficult!
Shin
raises [click
for photo]
Stand on your heels on the edge of a step, with the balls of the feet
hanging over the edge. Hold onto the wall or a railing lightly with one
hand. Keeping your head up and your torso upright, lower the balls of
your feet below the level of the step, then pull them up above the level
of the step.
Alternatives
No hands: Balance yourself without your hands while raising and
lowering yourself.
One-legged: Stand on one leg at a time. Perform as above.
One-leg, no hands: Stand on one leg, use no hands. Difficult!
Sprint
in place
Goal: make your feet move as fast as you can, always trying to go faster
Description: Run in place taking small but very fast steps
Tele
jumps
Goal: build explosive power in quads, hamstrings, and glutes
Description: From a standing position, jump up in the air and land in
a lunge position - forward knee bent approx. 90 degrees, and aligned vertically
over the front foot; rear knee almost touching floor with leg out behind
you. Immediately spring back up into the air, alternate forward and rear
leg, and land again in lunge position. This equals one rep.
Tuck
Jumps
Goal: build explosive power in quads, hamstrings, and glutes; quickness
Description: Standing in place, jump up in the air and bring both knees
up to your chest; grasp both shins with your hands when knees are at their
highest; extend legs to land on both feet and immediately jump up again.
(No double pump on landing; the flexion to absorb your landing leads right
away to the takeoff push.) Do the jumps as quickly and as high as you
can.
Lateral
jumps
Goal: build lateral explosive power in legs; quickness
Description: Draw two lines on the ground, 3 feet apart. Stand on the
far side of one line. Jump with both feet sideways and land on the far
side of the other line, then immediately jump back to the starting position.
This equals one rep. Go back and forth as fast as you can. You can push
more with the outside leg, but make sure both feet stay together and land
on the outside of the line.
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Association of PMTS Direct Parallel™ Instructors, a nonprofit corporation.
"Direct Parallel" is a registered trademark of, and "PMTS",
"Primary Movements", "Primary Movements Teaching System",
and the Skier Logo are trademarks of, Harb Ski Systems, Inc., used with
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