TGR Ski/Snowboard Training Camp #6: The Bag Hop

Hey skiers & snowboarders! Crystal Wright here from Wright Training here in Jackson Hole. This is the sixth installment of our nine-part TGR Ski & Snowboard Training Camp, which will get in you killer shape to crush the slopes this winter with minimal equipment and gym experience. Today we'll be focusing on the Bag Hop, another agility exercise with an added isometric hold to really prepare your body for the burn of long, extended laps at your home hill. Here's how to do it:

Grab a sandbag or something forgiving (but not that high) to jump over. If you don't have anything, no worries, just mark a line on a ground to jump over.

There are three options for how to do the bag jump. The easiest involves jumping across a line on the floor with both foot, the middle option consists of hopping from leg to leg over a sandbag, and the hardest involves hopping with both feet together over the same sandbag. 

Keep your vision fixed on one point on the floor ahead of you and make as many hops back and forth as you can over the course of 30 seconds–this is about quickness. Keep your toes pointed forwards.

After 30 seconds of hopping back and forth, drop into a squat position and hold with your hands up and out in front of you for another 30 seconds. You'll have built up a bit of lactic acid during the bag hop, and now will be tested as you endure the burn in a static position.

Give yourself 15 seconds of rest, then repeat. Start with 6 rounds and progress up to 10 as you get closer to the season.