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Snowboarding is a physically demanding sport that is seasonal. For many who ski or snowboard it is not part of their regular routine, even in the winter but perhaps a once or twice a year week of holiday. Therefore to get the most enjoyment out of the week or two that you might have on the slopes, or to prepare for the season exercises to prepare for snowboarding are essential to get your body strong and prepared for the demands of the sport. We will discuss the best exercises for snowboarding to get you strong, flexible and in balance to enjoy your boarding.
Best Exercises for Snowboarding | Strengthening
Different levels of competence in snowboarding, and the style of boarding that you have will impact the way you need to prepare for your time on the slopes. If you are a beginner or intermediate and don’t do jumps there will be little need to do lots of plyometric training, which involves more explosive and jumping exercises. However, if you are an advanced boarder and do jumps you will need to prepare your body to absorb this impact.
Wall Squat
Lean your back and pelvis against the wall and slide down so that your thighs are roughly parallel to the floor, with your knees over your ankles.
Aim to hold for 60seconds for 3 sets.
If this is too challenging you can reduce the ankle of your knee so that you are higher on the wall. If it is too easy you can hold for longer or add a weight.
Split Squat or Lunge
Take a large step forwards or backwards, with your feet hip-width apart. Lower your back knee down towards the floor while keeping your back upright. Push through the heel of your front foot to return up into standing.
Repeat 12 times slowly, for 3 sets.
If it is too hard reduce the depth that you lower to or the repetitions that you do. If it is too easy you can hold a weight or do more repetitions.
Calf Raise
Stand on one foot with the fall of your foot on the edge of a step. Slowly lower you heel off the step then return it up as high as you can.
Repeat 12 times slowly, for 3 sets.
If it is too hard you can do this with both feet on the edge of the step. If too easy you can hold a weight or increase the number of repetitions that you do.
Tibialis Anterior
Use a resistance band around the top of your foot and attached it to a sturdy object, like the leg of your sofa or bed. Flex your ankle to bring your foot towards your knee, then slowly return down to point your ankle and foot.
Repeat 12 times slowly, for 3 sets.
If too hard, reduce the resistance of the band or the number of repetitions. If too easy increase the resistance of the band or increase the number of repetitions.
Flexibility and Balance Exercises for Snowboarding
Good balance is a fundamental necessity for snowboarding well. Challenging your balance with difficult and unstable exercises is a great way to improve your ability to balance before you get out on the slopes. Mobility and flexibility is also very important, especially as many people have sedentary jobs and tend to be tight and stiff in the upper back. Being mobile and strong in your back will help you when switching edges and as you carve down the slope.
Plank and Push Up
Both are great exercises for the core and upper body muscles. For a plank hold your self in this position for 30-60 seconds, for 3 sets. It can be repeated on your side also.
For a press up, slowly lower your chest to the floor by bending your elbows while keeping a flat back. Repeat 12 times slowly for 3 sets.
Bosu Squat
Balance exercises on a Bosu such as squats or even holding your balance on one leg are very helpful to improve the control of your body on an unstable surface. With a squat, slowly lower your body weight down, trying to keep your weight evenly split between your feet.
Repeat 12 times slowly, for 3 sets.
Triangle Pose – Upper Back Twist
Having good flexibility in your upper back to rotate will be helpful as you turn on the piste. This Yoga Triangle Pose is a great way to improve flexibility and build strength in your back.
Hold for 10seconds and repeat 6 times, for 2 sets on each side.
Physiotherapy with James McCormack
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.