Looking for a little
Snowboarding Dryland Training?
Many riders don’t worry too much about Snowboarding Dryland Training. During the off season most snowboarders have plenty to do. Whether it be school sports,
Cross Training Activities,
or other physically active activities, it is important to remain athletic over the summer.
In August and September, with the summer winding down and your cross-training activities waning in terms of activity and interest, it is time to begin preparing for the winter through snowboarding dryland training.
Snowboard-Coach.com Dryland Exercises
Snowboarding Dryland Training is an excellent way to get fit and ready for winter. Doing fun and challenging athletic exercises focused on the primary snowboarding fitness demands. Snowboarding Dryland Training will focus on developing better Coordination, Quickness, Balance, Leg Strength,
Core Strength and Flexibility.
--I do not have any special fitness training certifications. I do however have many years of experience both as an athlete being coached and during my time as head coach for team here at the
Steamboat Springs Winter Sports Club
Below are a few of the exercises we do during our snowboarding dryland training each fall.
**Always make sure good posture and alignment are maintained while exercising.--
Snowboarding Dryland Training - Flexibility -Always start off any exercise session with a light warm up like soccer or a short run before stretching out. Give yourself and others training with you an opportunity to loosen up and to get your head in the right place to put good effort into the activity or exercise of the day. Get into a routine of stretch moves to hit each part of your body. Neck, Shoulders, Wrists, Core, Quads, Ham Strings, Calves, Ankles, etc… Then get to work.
Snowboarding Dryland Training - Rock Hopping -Rock hopping is running, hopping and jumping up and/or down the stones and boulders of dry and low running creeks and streams. It is a great fall activity that will develop coordination and quickness while demonstrating to the participants that the minds intuitive ability to control coordination is incredible. This is the same active intuition that a snowboarder must utilize when executing, reacting and recovering on the snow. The athletes should move quickly. Looking ahead, picking a line through the rocks and letting your mind control your feet. Working on quickness and developing that trust in your mind body coordination makes this excellent ninja training.
Snowboarding Dryland Training - Trail Running-The focus with trail running is to develop better endurance while using line choice and terrain to develop coordination and quickness. Great for overall fitness, trail running is not only fun, but amazing as an outdoor cardio activity that will have hearts pounding and bodies sweating, which I like to see. But, not in a weird way.
Snowboarding Dryland Training - Stairs Drills-This one has unlimited possibilities. Find a big set of bleachers or stairs and get ready for pushing yourself or your riders towards a body toning sweat session. In addition to just running up and down a set of bleachers, which is a good warm-up, here are a few other ideas:
- 2 footed hops. Up or down, the hop should be smooth, controlled and utilizing the athletes’ low range. It can often help to touch the ground between the toes or outside of the feet as you land, crouch, touch the ground and hop to the next stair. Going up it should be a kind of a frog jump, while coming down the athlete should try hard to smoothly catch their body weight gracefully into the same touching the ground crouched position, then shifting weight forward to realease down to the next stair.
- 2 footer sideways hops. Do a couple reps facing left, and a couple reps facing right.
- Stand with shoulders and hips facing down the bleacher and run sideways up the steps. Alternate sides and make sure to get a good sideways push while using arms to maintain flow and rhythm up the stairs. Should probably just do quick feet down, as coming down can get a lot more out of control than going up.
- Bunny hops up and down. This time using mid range and focusing on quickness.
- Slow lunge walk up and down. One step at a time, with each step the rider lowers down into a low lunge position before stepping to the next stair. This one hurts, good.
- One foot hop. Alternate legs and hop up and down on one foot.
- Then, to the one foot hop, add rhythm. 2 left, 2 right, or 3 left then 3 right. This kind of stuff usual throws a couple people in the group for a loop and they have a hard time finding the rhythm. This is a great opportunity to learn that it is easy to teach your brain to do something that at first seems weird or uncomfortable. Make them practice and find the flow. Then do a head to head race with rhythm hopes. Most kids love to get competitive and it can motivate a higher level of effort. Oh yes, having fun and getting an educational workout. I like it.
Snowboarding Dryland Training - Cone Drills-Set up cone courses and run them. Focus should be on acceleration, changing direction quickly and not cutting corners. Set a head to head course and race for the right to pick the next exercise, be a team captain for warm-down games or for treats. A pocket full of gummy bears or hot tamales works nicely.
Snowboarding Dryland Training - Hurdles-Set up hurdles courses to build springy quickness in the legs. This is another fun activity to set up as a head to head course and race each other. Work this one hard, but beware of anyone with knee issues or shin splints and the high impact, while good for the body overall, can be hard on sore joints.
Snowboarding Dryland Training - Plyometrics-Plyometrics, which included things like hurdles, are exercises that involve jumping and hoping to build quick reaction timing and explosive jumping and landing abilities. To get a great workout with a polymeric jumping exercise, try a couple of these ideas:
- Use one low box to do side to side or forward and backward jumps over it. Shoot for 30 or 40 in a row, time 2.
- Try several low boxes lined up in a row and bounce over them in succession. Maybe a couple laps, moving forward through the line of boxes, jumping on top of the box then off to the floor or ground, then on top of the next one, then onto the floor or ground and so on. Then, try a couple of laps just jumping over each box, touching only the ground or floor.
- Next, find a bigger box and simply jump up and down repeatedly. Again, 30 or 40 reps, 2 or 3 times will do.
- Okay, now get creative and make up something different. One leg hopes, rhythm jumps, racing, whatever. Just make it fun and jumpy.
Snowboarding Dryland Training - Swiss Balls-A Swiss ball is a big exercise ball that you will use to do all sorts of core strengthening and flexibility exercises. Try these:
- Push-Up Stabilizer- With your shins on the ball, get up into a pushup position and find good form by focusing on creating a straight line from your shoulders through your ankles. Now just use your body and contact with the ball under the ankles to move the ball around under you. Continue for 1 minute, 3 X.
- Reverse Crunch- Back in the pushup position with your shins up on the ball, use your abs to crunch and pull the ball forward toward your hands and roll up onto your toes on the ball. Then smoothly extend back out to the starting position. That was 1, now do 15 more, 3 X. Yeah, work it.
- Russian Twist- This time facing the sky or ceiling, with your feet on the ground, lay on the ball with the contact point between your shoulder blades. Lift your hips up into a straight line that runs from your knees to your shoulders. Knees should be at a 90 degree angle. Now extend your arms straight up and put your palms together. Feel the triangle that is formed by your arms and shoulders. You must keep this triangle nice and stable and not let it twist or collapse as you begin the movement. Now with your feet wide for stability, slowly roll your upper body on the ball over to one shoulder. Wow, tricky, I know, but stick with it. Now, smoothly, slowly roll over to the other shoulder. Nice. Now, roll back and forth, shoulder to shoulder, keeping the triangle steady and your hips up. Feel your cored working hard to maintain a smooth motion.
- Leg Lifts – Lay on your back, on a pad or on grass facing up. Pinch the Swiss ball between your ankles and put your hand palm down under your butt. With nice straight lines, do leg lifts, while pinching the ball between your ankles. 15 reps, 5 X should do nicely.
- Windshield Wipers- Same position as leg lifts. Lift up, so your legs are pointing straight up. Now, place your arms extended straight out from your shoulders for stability and slowly lower the ball down to your right side. Try and keep a 90 degree angle between your upper body and legs, while you slowly move your legs side to side in a windshield wiper motion. 15 reps, X 2. Okay, nice job
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Snowboarding Dryland Training - Core Work-This is seriously the most important thing to train, in getting ready for the winter. Use a wide range of sit-ups, crunches, twisting crunches, and so on to train the abs. But, remember you must also train the opposite muscle group to the abs, your back. Your core includes all of the muscles that connect your upper body to your lower body, including Abs, Back and Sides. Try these awesome back exercises to keep things balanced:
- Superman – Lay on the ground on your belly. Stretch lengthwise from toes through fingertips, as if you were diving into water. First, Push you belly into the gound and lift you upper body off the ground and hold for 20-30 seconds, and release.
- Next, from the same stretched diving into water position, lift your lower body off the ground and hold for 20-30 seconds, and release.
- This time start in the same position, only lift upper and lower body. Pushing your belly into the earth, use your back muscles to lift your entire body off the ground and hold. After 20-30 seconds, start making turns, like you were superman flying through a canyon. Keep it up, turn, turn, hold, turn, turn, hold and release. Excellent.
- End table – Get on your hands and knees and find a strong position, with a flat back, like an end table. From this position, lift your right arm and left leg at the same time and balance. Stretch through the toes and fingers that are lifted and feel those back muscles and all the others that are working to stabilize your position. Hold for 10 seconds and smoothly switch sides. Do each side 5 times. Nice job kid!
There you have a few good exercises to get you going. If your really itching to get into a healthy, pro-active routine. Go check out the
Snowboarding Progression Page
to check out all the awesome books on Mental Training, Flexibility, Strength Training and Nutrition I have recommended for your use.
From Snowboarding Dryland Training,
goto the Progression page and kick this season off right