Ski Jumps
Ski Jumps are a plyometric exercise that mimics the movements of skiing. This exercise focuses on improving fitness, coordination and strength in the lower body, especially in the quadriceps, hamstrings and gluteal muscles. Ski Jumps are ideal for those who want to increase their explosive strength and balance.
Correct Execution of Ski Jumps
Follow these steps to perform the exercise correctly:
- Stand upright with your feet together and your arms at your sides.
- Bend your knees slightly and lower your hips slightly to prepare for the jump.
- Jump explosively to the right, landing softly on the right foot and let the left foot follow without touching the floor.
- Without pausing, immediately jump to the left and repeat the movement.
- Continue to switch sides in a fluid and controlled motion.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Inadequate knee bend: Be sure to bend the knees sufficiently upon landing to absorb shock and reduce stress on the joints.
- For fast movements: Perform the exercise at a controlled pace to maintain balance and proper form.
- Lack of arm movement: Actively use arms to help with balance and power during jumps.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Perform smaller jumps with shorter distances and focus on balance and control.
- Advanced: Increase jump distance and speed to further challenge fitness and explosive strength.
Number of Repetitions and Sets
Perform 2-3 sets of 20-30 second continuous jumps, depending on your fitness level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Inhale as you prepare for the jump and exhale as you perform the jump. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing Ski Jumps: