Training

There are two important aspects of ski jumping: the takeoff technique and the athlete’s weight.

Ski jumps are generally of a consistent regulation length and height for international competitions; however, the feel of different jumps varies depending on the snow and wind condition, as well as altitude of the area. And because every ski jump is different, it’s a big advantage for ski jumpers to practice on different jumps.

A full training day consists of 12 to 15 jumps. While that may sound like a large number, from top to bottom the jump only lasts several seconds so it is critical to be focused — there’s no wiggle room to correct errors.

Launch muscles

Leg strength, gained through hiking, sprinting and leg weights, plays an important part of ski jump training, particularly for the takeoff of the jump. It’s not unusual for a ski jumper to be able to squat lift two times their body weight. A successful jump hinges on proper timing, form and the burst power in the athlete’s legs.

In the off-season, athletes train on ski jumps without snow by covering the landing area with plastic shingles to land on. They also incorporate roller jumps — a small board with wheels on the bottom that lets ski jumpers mimic the take off jump on small ramps during dry land training.

Individual training

Training for ski jumping is unique for every individual and is dependent on the athlete’s weight to height ratio, or Body Mass Index (BMI). Heavier athletes do more endurance exercise to keep their weight down, while lighter athletes focus more on strength and toning. Muscular athletes do a little less weight lifting to lose bulk, while an athlete needing to burn fat will spend more time on cardiovascular activities such as long hikes or jogging. Obviously nutrition also plays an important role in weight control.

Information courtesy of Ski Jumping Canada