At Home Dryland Training: Controlled Bench Jumps

by Roger Carry on April 22, 2020

The ability to be precise with our lower body movements and have complete control over the ankle, knee, and hip is essential for staying centered on our skis and in turn skiing fast. Plyometric exercises that require us to jump high or far are great for developing power. However, controlled plyometric movements can be just as beneficial.

Controlled bench jumps are a great exercise for improving joint stability, joint mobility, eccentric strength, and skiing athleticism. Check out the following tips and video to learn how the precision involved in this movement effectively translates to better skiing.
- 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 in front of you at all times
- Maintain a hip to a shoulder-width stance
- Absorb each landing with soft knees and ankles
- Bring your knees up to your chest when in the air
- Strive to land softly and in the same place with each jump
- Challenge yourself to make no sound when landing on the bench
- Once you’ve mastered the exercise, try holding a medicine ball in front of you to challenge your nervous system and stability
    - Moving your upper body fore and aft as you’re jumping
    - Looking down at your feet
    - Landing with stiff knees and ankles
    - Landing hard on the bench
    - Jumping too high or too far 
        If you haven’t already, integrate controlled bench 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. So, know your limits, control your movements, and have fun.
        - Team SYNC

        Please note, comments must be approved before they are published

        BACK TO TOP
        ★ Why SYNC?

        Don't Just Take Our Word For It

        1047 reviews
        Best race suit

        This suit is amazing quality, and fits like a glove. It does not rip very easily, unlike some other brands out there. I am super excited to race in it this year.

        I never received the Race short

        I purchased this short with a two day shipping. After two weeks I contacted Sync because I have not received it, I was told that it was a problem with the shipping and I cannot cancel the order until I receive it. Two weeks after I wrote again informing that I was coming back home here in the US and that I need either cancel or redirect the shipping. I never received an answer, I wrote again and still no answer from Sync and the short is still missing.
        We are frequent costumers as my kids are ski racers. This is very disappointing.


        I LOVE THIS RACE SUIT!!! It fits really well except when you first get it on it might be a lil small but that's because you haven't stretched it out but don't worry it will adjust it self after a few rides! Because of Covid I didn't race much but I did wear a couple times but I can't wait to wear this year in races! Plus I get a lot of comments about how cute it is! It has a lot of comfortable padding and its comfortable in general! And that's why I give it a 5 stars

        Stretch puffy

        My third Sync Jacket and loving them all. Warm and functional. Keep up the great work.

        medium fits huge, super wide not tight like it says