Ski jumping requires power and technique to jump and fly not to mention mental strength and nerves of steel. As the skier takes off, balance is critical during the run down since they reach speeds an average of 60 mph. During take-off, the athlete combines their speed, gravity, and 1.7 times their body weight to jump and push away from the take-off. As they fly through the air, the skier must have the strength to remain rigid to help maintain height and therefore achieve an award winning distance. It is also important to have knee stability for landing as the jump won’t count if the skier can not land without fault.
Considering all that goes into a ski jump, plyometrics or “plyos” are important exercises to perform since they make muscles exert maximum force in a short amount of time. The goal is to increase speed, power and explosive muscle ability.
This Body Bar Flex plyo targets the legs for power while activating the core to assist in a stable landing. Make sure your movement is controlled and your landing is soft. The Body Bar Flex will also add an upper body challenge and will require more stability from the core as you flex bar during your jump. Upon landing, the Body Bar Flex should be in a horse-shoe shape, your front knee should not be past your toes and your back leg will be slightly bent with your back heel up.
Body Bar Flex Jumping Lunge with Chest Press
-3 sets of 8 reps on each side
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