Mini Pliometrics

Recommended practice time: 12–15 min

Introduction

Plyometrics can be gentle. These mini-drills teach soft foot strikes, quick ankle pop and a quiet torso – ideal prep for turn initiation.

HowTo Steps

  1. Pogo pulses
    Athletic stance; tiny ankle-driven hops with soft, quiet landings. Knees track toes. 20–30 s.
  2. Lateral line taps
    Imagine a thin line underfoot and hop gently left–right across it. Torso steady, eyes ahead. 2×20 s.
  3. Fore–aft pulses
    Short hop forward then back (toes–heels). Keep whole foot in contact on landing and stay centered over feet. 2×15 s.
  4. Combo + recovery
    30 s: pogo → line taps → fore–aft; then 30–45 s easy walk/breath.
Mini pliometrics: soft landings, quiet torso; tiny hops, line taps and gentle fore–aft pulses.
Small, soft, controlled – movement quality over jump height.

Typical Mistakes

  • Hard, noisy landings – no joint absorption.
  • Overshooting range and losing center.
  • Head down, bending at the waist.
  • Rushing and holding breath.

Beginner Questions

Where to practice?

Flat surface with trainers; later on snow with very small amplitude.

How many sets?

3–4 sets of the full sequence (12–15 min total) with a rest day between.

Knee safety?

Knees track toes; landings quiet. If it thumps, reduce amplitude.

Instructor’s Tip

“Think spring in the ankles: short compress – soft release. Keep the head steady above the movement.”

Conclusion

Mini plyos wake up the skis without big jumps. Softer joints make turn entries cleaner and more predictable.