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Ski Jumping Strength–Power–Technique System

Ski Jumping Strength–Power–Technique System
 
Ski jumping performance is built on coordinated strength, balance, and neuromuscular control. The ability to generate rapid triple extension during take-off, maintain trunk alignment in flight, and absorb landing forces with stability depends on the integration of the lower kinetic chain and core musculature.

This program follows evidence-based principles of integrated training—progressing from stabilization endurance to strength development and power production—to optimize movement efficiency, rate of force development, and control throughout all jump phases. Each stage targets specific performance outcomes: take-off mechanics, flight posture, and safe, stable landings.

What This Planner Includes

Stabilization and eccentric control to reduce energy leaks and improve balance on take-off

Strength-endurance phases emphasizing gluteal, hamstring, and core co-activation

Plyometric and power development targeting rate of force production and jump height

Landing-mechanics drills reinforcing deceleration control and joint alignment

Dynamic stabilization for trunk and lower-extremity coordination under changing momentum

Three-level progression (Beginner → Intermediate → Advanced) following NASM’s integrated model for performance enhancement

 
 
Ski Jumping Strength–Power–Technique System

Ski Jumping Strength–Power–Technique System

Three levels · two workouts per level (1–2 beginner · 3–4 intermediate · 5–6 advanced)

Tip: Click a workout title to expand/collapse.

Two workouts per level. Titles and notes are visible; lists are collapsed by default.

Safety: Progress gradually. Emphasize soft landings and stable knee alignment on all plyometrics. Stop any set with sharp pain or dizziness.