This drill is not for the meek, but it works wonders. Find a steep set of stairs, preferably one with more than 30 steps. Outside stairs seem to give you more incentive, but work with what you've got.

Starting at the top of the stairs, leap out to the side and down to the first step, landing on one foot. Sink onto the foot, placing your weight on your quad. After you've sunk down to the point where your knee has about a 45-degree bend, spring off that foot, bounding sideways, up into the air, landing on the next step with your other foot. Repeat until you reach the bottom of the stairs. Take a breather.

Do the same thing going up the stairs, bouncing from one foot to the next, one foot on each step.

Vary the speed of descent and climb. This exercise develops leg strength and improves foot speed, especially on the descents.

Start off slowly. Do three to five rounds of stairs, then go home. Take a day off, see how you feel; do one or two extra rounds the next session. Keep adding rounds as the weeks progress toward snow time.

Be sure to focus on keeping your body centered down the steps, your legs flowing from side to side underneath your torso.

If stair jumps seem a little too much, try some lunges.

Lunges

While holding five to ten-pound dumbbells at your side (arms straight), feet parallel, dip straight ahead of you, lunging down onto one leg. Try to form a 90-degree angle with your knee, putting your weight on the quad muscle. Hold for a second, then rise back up slowly so that your feet are parallel. Do three sets of 12 to 15 reps.

This is another simple exercise that works your quads and gluts -- the big muscles you utilize while skiing, biking, surfing, snowboarding, and running. And all you need is a wall, which makes things nice and easy.

Find a wall, any wall, and stand with your back flat against it.

Slide straight down, moving your feet out from the wall gradually, bending your knees until they form a 90-degree angle. Make sure you keep your knees over your ankles and look straight ahead.

Feel the burn.

Hold this position, your back nice and straight against the wall, weight on your quads, for 30 seconds. Take a break, then do this twice more. Gradually build up to the point where you can hold each wall-sit for one minute.

 Ron McConnell, Certified Sports Medicine Trainer.