At Home Dryland: Trampoline Tuck Jumps
The ability to control our body movements and maintain an aerodynamic position while in the air is extremely important in ski racing. Logging some time on a trampoline in the off-season can help ski racers of all levels become more comfortable in the air and enhance kinesthetic awareness – a sensory skill that we develop in order to know where we are in space.
Trampoline tuck jumps are a great exercise for improving body control in the air. Fine adjustments made by your muscles and nervous system during these jumps effectively translate to better performance on skis. Check out the following tips and video to take your air skills to the next level – and have fun in the process!
- 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 and down towards your feet while in the air
- Maintain a hip to shoulder-width stance
- Absorb each landing with soft knees and ankles
- Tuck your knees up to your chest when in the air
- Strive to land in the same spot on the tramp with each jump
- Challenge yourself by increasing jump height and air time
- 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
- Extending legs too soon before making contact with the tramp
- Landing with stiff knees and ankles
- Using a large area of the tramp
If you haven’t already, integrate trampoline tuck 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.