Snowboarding requires lots of physical strength and preparation, and you should start thinking about it well ahead of your trip. In this article, we’ll show you some of the snowboarders’ workouts that can be done in the comfort of your home that will help you on the track. All you need is good will and desire to dedicate your time to your workout and you’ll be more than ready.
As one of the most common workout drills around the world, squats are the one drill you can’t get your self prepared for snowboarding without. It strengthens your quads, hamstrings, hips and butt, all parts of the body that are essential for snowboarding.
Do your best to keep the weight in your heels and your core and lower back tight as you move down. Knees shouldn’t go inward. The key is to achieve a 90-degree angle of your knees.
For the starters, go with 3 sets of 10 reps with 45 seconds to one-minute breaks between each set. As your strength improves, increase the number of sets.
The core movement is the same as with regular squats, but once you reach the bottom position, instead of moving back up, you’ll jump as high in the air as possible, and then landing back to the bottom position. For more complexity, try to pick up the knees to waist level in the ar.
Start with 3 sets of 10 squats and one minute break between, then increase the number of sets while lowering the resting time down to 45 seconds.
There are two lunges types – forward and backward. With them, you’ll work your glutes, inner thighs, but the most important thing is a balance. Keep your legs and the width of your shoulders and step forward until your front thigh is parallel to the floor. For more fun, you could change between front and back lunges. And don’t forget to breathe!
One repetition is when you change both of your legs. Start with 2 sets of 10 repetitions, and increase the number.
The same principle but with one extra detail – instead of switching back to standing position, you’ll jump from your crouch and switch legs while in the air. These will improve your balance and body coordination even more.
For the beginning, two sets with 10 repetitions (one repetition – both legs done) will be enough.
Single Leg Deadlift
Another snowboarders workout drill that will help you with your coordination and balance while working up your hips and leg muscles.
Put the weight on your standing leg and squeeze it as you extend and move your other leg behind you up in the air as high as possible. The goal is to make your torso and extended leg parallel to the surface. As you return to the standing position, move your extended leg to your front and bend it in the knee.
If you need support, you may ask someone to help or you can use any object big enough to endure your weight.
Start with 1 set of 30 reps with switching legs after 15th rep. Increase the number of sets as you build strength.
This one can be nerve-wracking but once you pull it off, you’ll see an amazing increase in your overall strength.
Lie down on your back and push with your torso and your butt towards the ground to keep it down. Your abs and butt should be tight constantly, as you bring your hands over your head and your legs straight with your toes pointed. Raise your shoulders and your legs in the air with your ears following the shoulders. Also, you can make your arms wider to make it even more difficult, or vice versa.
The goal is to find the lowest position you can gold without your legs touching the ground.
Your aimed time is to hold in this position for 30 seconds. Each time you manage to meet it, increase the level by bringing your limbs lower to the ground.
With your face down and your arms and legs straight, lift your arms and legs a few inches off the ground.
Once you lift your arms and legs, hold them between 2 and 5 seconds, and then take a moment to rest before the next repetition. Do it 12 times. You may increase the number as you increase your strength.
Pushups are one of the most useful snowboard exercises because they will increase the strength of your triceps and shoulders. You can try any push-up variation you want as any of them will help you gain what you need. If you don’t want to experiment, go with regular pushups and wide pushups.
As much as you like, but 12 repetitions per workout will do, and you could increase the number of sets along the way.
Simple but effective, a plank is one of the most used drills for core strengthening purposes. There are many different variations and you can do whichever you find the most suitable for you. If you’re a beginner, start with a forward plank. Place your body in a starting position for a pushup, but instead of moving down, stay like this. There is also an option to bend your elbows and use them as a resting point instead of your palms, and the third option is the side plank.
Keep your body straight and your hips in the air, as close as forming a straight line as possible. Side plank modification is to move one leg up in the air.
For the beginning, 20 seconds will do, and as you continue your drill, increase the length to 2 minutes.
Although you’d love to avoid it, falling is one of the main side problems you’ll meet while you ski. With chair dips, you’ll practice muscles and movement needed to get up from the snow. It is great for your triceps and all you need is some solid foundation you could put your arms to, but again high enough to let you go down. The chair is the best option but any other object with similar height will do.
Put your legs in front of you with your hands on the edge of the chair. Slowly move your arms forward and lower your bottom, until your arms reach a 90-degree angle. After that, move your arms back to starting position.
In the beginning, go with 10 repetitions. Once you feel you’ve outdone that number, add the second set and follow by the third one.
This exercise should be done at the very end of your workout and once you finish with it, do your stretching and finish for today.
Burpee has four stages:
Stand up straight with your arms against your body. Your legs should be in the width of your shoulders, and try to be relaxed.
From that position, crouch and move your hands to the ground until your palms reach the ground.
Transfer your weight to your hands and follow by moving your legs back in one quick, jumpy movement. The goal is to get to a position that looks like you’re about to do a push-up.
From the push-up position jump your legs back to your upper body so you find yourself in the crouching position again.
Jump as high as possible while raising your hands straight above your head, keeping them in the width of your shoulders.
Once you’re back on the ground crouch again and repeat.
Burpees should be done in one flawless motion, but if you don’t manage to pull it off at first, don’t worry. You’ll get there eventually, just keep practicing.
You may start with 7 reps in one set, then add 3 more, and later add additional set or two.
Pool Can Help
If you have a pool near your home, you could use it for this purpose, also. Swimming helps with overall body strength as it uses all your body muscles, so you could use one of our swimming workouts to gain strength, in combination with the above exercises.
Consult Your Doctor
Before you begin, visit your doctor. These drills require lots of effort and it is the best to get the green light from a medical professional just to be sure you’re ready for it.
Don’t Forget To Rest
Resting is essential because your muscles need to regenerate before you can continue your workout in full volume. If you ignore the signs you need to slow down you may hurt yourself and take a step back when you don’t want it. Also, as you do your workout, you could do the following:
- After each set, take a break from 30 seconds to one minute.
- As you improve your strength and your body gets used to the workload, lower the resting time to 45 seconds max.
- Once you complete each exercise, take a break between 2 and 3 minutes.
After each workout session, take your time to stretch your used muscles. This way you’ll increase the blood flow and help your muscles heal quicker.
Globo Surf Overview
Snowboarding is fun and cool but it requires lots of preparation you want to fully enjoy everything it has to offer. With the snowboard exercises described in this article, you’ll get your body in needed shape as soon as possible, so once you step on the ski tracks you’ll be able to enjoy your board without getting exhausted even before you’ve begun. Now all you have to do is to learn how to snowboard.