Ski jumping is all about developing ski skills, balance and transfer of weight, mobility in the ankles and hips for a good jumping technique.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
LOAD MANAGEMENT
Injuries are complex and can be influenced by many factors, such as training volume, physical condition, recovery, and overall load – to name a few. Although it is not easy to influence all of these factors, load management is an important aspect that can help reduce the risk of injuries. By properly balancing training load, you can decrease the risk of injuries. Together with coaches and parents, you can ensure an adapted load that allows for development while giving the body enough time to recover. You can read more about load management under "Nice to Know" on the homepage.
THE YOUNG ATHLETE
For young athletes, adolescence is a time of many changes, both physically and mentally. It is during this period that we grow and develop, which is why it is important to be patient and understand that this phase is about building a solid foundation—not about being the best right now. Training habits that emphasize gradual progression, enjoyment, and versatility will lay the groundwork for a long, fun, and rewarding career in sports. By focusing on mastery and development, one can experience continuous progress and joy in sports in the future. You can read more about growth and maturation in young athletes under "Nice to Know" on the homepage.
MOBILITY AND MOTOR SKILLS ARE IMPORTANT
Good ankle mobility is necessary for a powerful takeoff, and important for good balance. Mobility in the ankles and hips will help your posture. Mobility and stability in the hips will help your thrust.
A fall increases an athlete's risk of injuring their knee if the boot does not release during landing and the knee twists. For this reason, it is important to have equipment that is working correctly. You also need to do basic training to develop control of your body and build strength in your thighs before you try harder jumps.
The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
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Hamstrings stretch3 x 5–8 repetitions
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Hip mobility3 x 30 seconds
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Sideways shuffle3 x 5 meter in each direction
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Walking lunges3 x 5–10 meter
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The diver3 x 5 repetitions each leg
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Sideways jumps on bosu3 x 8–16 repetitions
