Injuries in mogul skiing mainly occur because of falls. It is important to do exercises to improve your jumping and landing technique. The following programme has been designed especially with this in mind.
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.
PROPER WARM-UP
You can do jumping exercises on something like a bench, before putting your skis on. If you warm up your body and practice precise spin techniques, you can land more tricks. Start the jump with good technique! That way it is easier to stay in control during the jump and the landing.
FEWER FALLS, FEWER INJURIES
The most common cause of injuries in moguls is falling when landing. For this reason, it is especially important to do exercises to improve balance when jumping and landing. When you have control in the air, its easier to land with equal support and balance on both legs. The exercise programme below is made up of this kind of exercises.
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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Squat3 x 8–16 repetitions
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Backwards lunge3 x 8–16 repetitions
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Side lunges3 x 8–16 repetitions
