Enhancing Skills

Ski jumper

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

The ski jumper is a bodyweight exercise that mimics the movements of a ski jumper. It is a high-intensity exercise that works your legs, glutes, core, and cardiovascular system.

Stretch: Before performing the ski jumper, it’s recommended to stretch your quadriceps, hamstrings, and calves. Here are some examples of stretches you can do:

  • Quad stretch: Stand with your feet hip-width apart. Lift your left foot up toward your glutes and grab onto your left ankle with your left hand. Hold the stretch for 10-15 seconds and then switch sides.
  • Hamstring stretch: Sit on the ground with your legs straight in front of you. Reach forward with both hands and try to touch your toes. Hold the stretch for 10-15 seconds.
  • Calf stretch: Stand facing a wall with your hands on the wall at shoulder height. Take a step back with your right foot and press your right heel into the ground. Hold the stretch for 10-15 seconds and then switch sides.

Warm-up: Before performing the ski jumper, it’s recommended to do a dynamic warm-up to get your heart rate up and your muscles ready to work. Here are some examples of warm-up exercises you can do:

  • Jumping jacks
  • High knees
  • Butt kicks
  • Leg swings
  • Walking lunges

How to select the proper weight: The ski jumper is a bodyweight exercise, so no additional weight is needed.

Proper form:

  1. Stand with your feet together and your arms at your sides.
  2. Jump up and to the right, landing on your right foot with your left foot crossed behind your right foot.
  3. Immediately jump up and to the left, landing on your left foot with your right foot crossed behind your left foot.
  4. Continue jumping back and forth, crossing your feet behind each other with each jump.

How to reduce the difficulty: To reduce the difficulty of the ski jumper, you can slow down the pace or reduce the number of repetitions.

How to increase the difficulty: To increase the difficulty of the ski jumper, you can perform the exercise for longer periods of time, increase the pace, or add a jump rope.

Reps:

Beginner: 30 seconds Intermediate: 45 seconds Advanced: 60 seconds

Estimated time for exercise: 5-10 minutes

Body Group:

Cardio

Muscle Group(s):

Abdominals, Gluteus, Hamstring, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hamstrings, Calves, Glutes

Tertiary:

Rectus Abdominis, Hip Flexors

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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