Ski Jumps

Ski jumps are a plyometric exercise that improves balance, strength and fitness. The exercise challenges the leg muscles, especially the glutes, quadriceps, hamstrings and calves, while training the core and helping to increase explosiveness and stability. It is a popular part of HIIT workouts or as a warm-up for athletes looking to improve their lateral speed and coordination.

Correct form and technique

How to perform ski jumps with the correct technique:

  1. Stand with your feet together and bend your knees slightly, with your core engaged.
  2. Jump explosively to the right, landing on your right foot with your left foot behind you for support. Bend your knees slightly to cushion the landing.
  3. Then jump to the left, and repeat the movement, landing on your left foot with your right foot behind you.
  4. Continue alternating jumps from side to side at a steady pace.

Keep your body low and stable throughout the movement to avoid injury and maximize muscle activation.

Common errors

Avoid these common mistakes during ski jumps:

  • For hard landings: Make sure your knees are slightly bent when you land to absorb the impact and avoid strain on your joints.
  • Excessive rotation: Keep the hips stable and avoid rotating the upper body too much during the jumps.
  • For small movements: Focus on explosive and big jumps to challenge the muscles and increase the heart rate.

Modifications and variations

Adapt the exercise to your level:

  • Beginners: Perform the jumps at a lower intensity, or replace the jumps with lateral steps to gradually build strength.
  • Advanced: Add weights around the ankles to increase resistance, or perform the exercise on an unstable surface for added challenge.

Number of repetitions and sets

Perform 3 sets of 30 seconds per side, or 10-12 jumps on each side, depending on your fitness level. Gradually increase the intensity by jumping longer or faster.

Breathing technique

Inhale as you prepare for the jump and exhale as you jump to the side. This will help you maintain stability and control throughout the exercise.

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