Additional information
Ski jumping
Enhance your performance
Ski jumping is all about developing ski skills, balance and transfer of weight, mobility in the ankles and hips for a good jumping technique.
Basic training to perform better
If you want to perform in Nordic combined, you need to work on your physical skills. In addition to stamina, you need to develop strength, agility and plyometrics. For a young athlete, building strength in the whole body is the most important aspect. This does not need to be specific to the sport, but should include exercises for the shoulders, abdominals and back, hips and thighs. Both legs should be equally strong, and there should be a good balance of strength between the front and back thigh muscles. So don’t forget to work your hamstrings!
Motor skills are important
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.
Mobility is 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. Maybe it will help you catch up with a competitor?
Exercises
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Kneeling hip stretch +
2–3 x 6–8 repetitions
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Glider
3 x 8–16 repetitions
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Double-leg bridge with ball
3 x 8–16 repetitions
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Single–leg squats with rotation
3 x 8–16 repetitions
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Double-leg box jump +
3 x 8–16 repetitions
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Single–leg box jump +
3 x 8–16 repetitions
Hamstrings stretch
3 x 5–8 repetitions
Purpose: To improve hamstring flexibility
Hold behind your thigh
Straighten your knee as far as possible
Keep your ankle relaxed throughout the exercise
3 x 5–8 repetitions
Hip mobility
3 x 30 seconds
Purpose: To improve hip mobility
Sit with your hips and knees bent to 90 degrees
Roll both knees to one side, touching one on he floor in front of you
Slowly rotate from side to side
3 x 30 seconds
Sideways shuffle
3 x 5 meter in each direction
Purpose: To strengthen the gluteal muscles
Start in a squat position
Place an elastic band around your knees
Shuffle sideways
3 x 5 meter in each direction
Walking lunges
3 x 5–10 meter
Purpose: To improve hip and knee control
Walk forwards and backwards with deep lunges
Cross your hands behind your head
3 x 5–10 meter
The diver
3 x 5 repetitions each leg
Purpose: To improve trunk control and hamstring strength
Straight knee on balancing leg
Swinging leg slightly bent
Move from the hip
Keep lower back in neutral position throughout exercise
3 x 5 repetitions each leg
Sideways jumps on bosu
3 x 8–16 repetitions
Purpose: To improve jumping power and technique
Perform a deep squat on a bosu
Jump sideways onto another bosu
Go straight into another squat as you land
Keep knees aligned with your toes
3 x 8–16 repetitions
Back mobility
3 x 30 seconds
Purpose: Improve lower back flexibility and control
Stand with feet hip–width apart
Start with your hips and knees bent
Place an elastic band around your knees
Tilt your pelvis forwards and backwards in different squat depths
Controlled movement
3 x 30 seconds
Sideways shuffle
3 x 5 meter in each direction
Purpose: To strengthen the gluteal muscles
Start in a squat position
Place an elastic band around your knees
Shuffle sideways
3 x 5 meter in each direction
Rotation +
3 x 8–16 repetitions
Purpose: Improve spinal control and flexibility
Kneel in a lunge position on two mats or balls
Rotate trunk in each direction as far as possible
Keep back straight
Progression: Close your eyes
3 x 8–16 repetitions
Hip thrust on ball
3 x 8–16 repetitions
Purpose: To improve trunk control and balance
Kneel on a large exercise ball
Bend forward as far as possible
Lift body and extend hips explosively
3 x 8–16 repetitions
The diver
3 x 5 repetitions each leg
Purpose: To improve trunk control and hamstring strength
Straight knee on balancing leg
Swinging leg slightly bent
Move from the hip
Keep lower back in neutral position throughout exercise
3 x 5 repetitions each leg
Double-leg box jump
3 x 8–16 repetitions
Purpose: To improve jumping power and technique
Jump onto a box from a deep squat
Land on 2 legs with knees over toes
Hold the landing position for approx 1 sec
3 x 8–16 repetitions
Kneeling hip stretch +
2–3 x 6–8 repetitions
Purpose: To improve hip flexibility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Lift a ball overhead
2–3 x 6–8 repetitions
Glider
3 x 8–16 repetitions
Purpose: To improve hip mobility and control
Place a slippery material under one foot (e.g. a piece of carpet)
Slide the foot slowely backwards into a lunge position
Keep your weight on the front foot
Maintain good alignment between your hips, knees and toes
3 x 8–16 repetitions
Double-leg bridge with ball
3 x 8–16 repetitions
Purpose: To strengthen the gluteal and hamstrings muscles
Raise hips until body is straight
Roll the ball towards you and back again
Control movement with your hamstrings
3 x 8–16 repetitions
Single–leg squats with rotation
3 x 8–16 repetitions
Purpose: To improve single–leg balance and control
Perform a single-leg overhead squat
Rotate your upper body towards the standing leg at the bottom
Focus on good alignment between your hip, knee and toes
Return explosively back to start position
3 x 8–16 repetitions
Double-leg box jump +
3 x 8–16 repetitions
Purpose: To improve jumping power and technique
Jump onto a box from a deep squat on a bosu
Land on 2 legs with knees over toes
Hold the landing position for approx 1 sec
3 x 8–16 repetitions
Single–leg box jump +
3 x 8–16 repetitions
Purpose: To improve jumping control
Jump with 2 legs from a bosu
Land on one leg on a high box, focus on good hip and knee alignment
Maintain landing position for appox 1 sec
3 x 8–16 repetitions
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