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At Home Dryland: Trampoline Lateral Jumps

by Roger Carry on May 06, 2020

 

Plyometrics are a key part of every ski racer’s off-season dryland training. However, plyometric workouts tend to also be high-impact and/or rank low on the fun meter – unless of course, you have access to a trampoline! 

Trampoline lateral jumps are a must-have for your plyometric exercise arsenal. The landing (eccentric), transition (amortization), and takeoff (concentric) phases of this lateral jumping movement will effectively enhance your performance on skis. Check out the following tips and video and prepare to be amazed by how well this exercise relates to your movements on-snow.  

Tips: 

- Maintain an athletic position with chest up and a forward posture
- Look ahead
- Maintain level shoulders and a quiet upper body fore and aft
- Keep your hands out in front of you
- Maintain a hip to shoulder-width stance
- Absorb each landing with soft knees and ankles
- Strive to create lower body angles as you do when you ski
- Stay active with ankles & get feet on edge when in contact with the tramp
- Challenge yourself by varying your jumping rhythm & jump distances
- Once you’ve mastered the exercise, try holding a medicine ball in front of you to challenge your nervous system and stability

Avoid: 

-Moving your upper body fore and aft as you’re jumping
- Looking down at your feet
- Leaning in or tipping in with your shoulders
- Landing with stiff knees and ankles
- Landing flat-footed 

If you haven’t already, integrate trampoline lateral jumps into your off-season dryland training. Keep in mind that although this is a relatively low impact exercise, overuse injuries of the lower body joints can still occur with high volume - as with any plyometric movement. So, know your limits, focus on form, control your movements, and have fun.

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