Get Snowboard Strong
4 Exercises to Incorporate Into Your Routine for Snowboarding Season
By Kristen Latteri
My favorite thing to do in the winter is snowboard. I’ve always loved being in the mountains and this year especially, snowboarding with my friends and family has brought a much needed sense of normalcy.
Here are some exercises I include in my routine to help prepare my body for the specific physical demands of the sport. A full body workout is important to train for this sport, as all of the muscles are in sync while riding- these are just a few highlights.
Also check out my online mat class Tuesday mornings at 7:45am to build a strong foundation for any activity!
Deadbug with Band Around Feet
Snowboarding requires use of all of the core muscles. This is a great exercise to teach core and pelvic stability while moving opposite limbs.
Try this without the band first. Then, add the band once you are stable using just your bodyweight.
Lie on your back with your arms up (wrists over shoulders) and palms facing one another. Bend your hips and knees to 90 degrees. Feet flexed with band around the feet (if using a band).
Inhale to prepare, exhale as you extend the opposite arm and leg while keeping your hips and torso still. Alternate sides.
12-20 reps, 2 sets
Squat Jump with Rotation
I want to make sure I’m training for impact and also adding some rotation into my workout. Start with a regular squat, then jump squat, then add the rotation (start with 45 degrees then add more).
Start standing with feet parallel and shoulder width apart.
Inhale as you lower into a squat, exhale as you squeeze your glutes to jump up.
Land softly back into your squat position (maintaining alignment). Repeat the jump and landing.
10 reps, 2-3 sets
Bent Over Tricep Extension with Band
Tricep strength helps bring stability to shoulders and arms. This is important for all riders and especially beginners, as you will need to get up multiple times throughout the day!
Start standing, feet hip distance apart and parallel, stepping on the band.
Hinge your hips back, glutes should be active and hinge at the elbows.
Inhale to prepare, exhale as you extend your arms back, inhale as you return to the starting position (maintain control of the band!). This is one rep.
12 reps, 2-3 sets
Wall Sit
Strong quads are a necessity. This is a great isometric exercise to train endurance for a long day on the mountain. I like to add this to the end of a circuit or program because it comes in handy at the end of the day, on the last run, when all you can think about is getting inside, getting warm, and what you’re having to drink when you get home (after properly hydrating, of course)!
Stand with your back against a smooth wall, feet hip distance apart
Exhale as you walk your feet away from the wall and slide down until your hips and knees are both bent at 90 degrees. Knees should be directly over ankles.
Keep your back flat against the wall.
Continue to breathe normally as you hold this position. Beginners can start at 15-30 seconds and build from there.
Slide back up the wall to standing position.
Repeat 2-3 times, 1-3 sets
What sports or activities do you love? Want a sport specific program designed especially for you and your lifestyle? Contact us and set up a free fitness assessment!
