Ski Jump Workout: Jumping Exercise for You, Get Your Free Fitness Training App

Advanced Ski Exercises

  • beginner level

Looking for a ski jump workout? Find the jumping exercise for you here - get your free fitness training app. This workout will take the advanced training client into a more functional set of movement patterns. These movement patterns will imitate the stressors of skiing while asking the client's body to control the forces generated by power movements. Ski fitness is a critical (and often overlooked) factor in skiing progression. By using the guide below to improve your balance and strength, you'll find it easier to develop your parallels and carving turns this winter, allowing you to style it out from the first lift to the press bar. The three pillars of any ski fitness program are strength, mobility, and endurance. By day three of the trip, most of us are feeling the effects of intense physical activity! Soreness and joint pain accumulate over time, preventing you from spending as much time on the slopes as you would like and reducing your enjoyment while you are there. A relatively short amount of time spent on the right exercise regimen can significantly improve your endurance and reduce your chances of injuring yourself and (literally) hamstringing your precious slope time. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 12 exercises, you'll be doing the following exercises:

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Functional Lateral Lunge
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Four Squat Across Bosu Ball
Sets: 4 Reps: 20

Plyometric Squat Jumps on Core Board
Sets: 4 Reps: 20

Fitter Hip Slide
Sets: 4 Reps: 20

Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Pause Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Wall Front Leg Swings
Sets: 3 Reps: 10

Core Board Front Lunge
Sets: 4 Reps: 20

Forward Slide Lunges
Sets: 4 Reps: 20

Day 2

Rest day!

Day 3

This daily workout contains 12 exercises, you'll be doing the following exercises:

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Functional Lateral Lunge
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Four Squat Across Bosu Ball
Sets: 4 Reps: 20

Plyometric Squat Jumps on Core Board
Sets: 4 Reps: 20

Fitter Hip Slide
Sets: 4 Reps: 20

Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Pause Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Wall Front Leg Swings
Sets: 3 Reps: 10

Core Board Front Lunge
Sets: 4 Reps: 20

Forward Slide Lunges
Sets: 4 Reps: 20

Day 4

Rest day!

Day 5

This daily workout contains 12 exercises, you'll be doing the following exercises:

Wall Calf Stretch, Straight Knee
Sets: 3 Reps: 10

Standing Chest Opener Stretch
Sets: 3 Reps: 10

Functional Lateral Lunge
Sets: 3 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Four Squat Across Bosu Ball
Sets: 4 Reps: 20

Plyometric Squat Jumps on Core Board
Sets: 4 Reps: 20

Fitter Hip Slide
Sets: 4 Reps: 20

Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Pause Lateral Ski Jump Duel Bosu
Sets: 4 Reps: 20

Wall Front Leg Swings
Sets: 3 Reps: 10

Core Board Front Lunge
Sets: 4 Reps: 20

Forward Slide Lunges
Sets: 4 Reps: 20

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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