Best Types of Workouts for Snowboarders?
Use these strength-training moves, cardio, and stretches....
Snowboarding is a killer sport with conditions that can change on a dime - you need strong legs, excellent balance, endurance, and flexibility to carve the slopes with ease.
In most places, the snowboarding season is short-lived. It's easy to fall out of shape with such a long off-season. Proper training will help build strength and endurance during the off-season to enjoy and perform better when it's time to hit the slopes again.
Not only does a healthy body help you to snowboard better, but it will also help you to prevent injury. If you're out of shape while boarding and getting gassed quickly, you won't be able to react to the challenges laid out ahead and fall more often.
We've created a fitness regimen to build killer quads and body fit to hit the mountain come the first snowfall.
Lower Body Strength Training
You'll want a relatively strong overall body, but especially strong core and legs to help support and balance you while you board.
That's where strength training comes in. To get a more durable body, you'll want to perform exercises with weight resistance 2-3 times/week on alternating days to allow ample muscle recovery time.
For these exercises, all you will need is a resistance band and an exercise mat. You can get one from an online store, and they can be used to exercise every body part.
Curtsy Lunges with Band
Place your hip circle band around both legs and thigh level. Keep feet hip-width apart and place hands into prayer position.
Step your left foot back slightly behind right and bend both knees to 90°. You should be in a curtsy position.
Return to starting position. Repeat 15-20 times on the left side, then switch legs and repeat.
Squats with Band
Place your resistance band around both thighs. Keep feet hip-width apart, and place your hands on hips or down at your sides.
Bend your knees and hinge slightly forward at the hips. Keep the pelvis tucked and abs tight to protect your lower back while you perform the move.
Hinge down as far as you can while maintaining proper form.
Return to starting position. Repeat 15-20 times.
Romanian Deadlifts with Band
Step both feet onto a resistance band, keeping it under the arches of your feet. Stand with feet hip-distance apart and grab the other end of the band in your hands. Your palms should be facing towards you, with hands directly in front of your hips.
Hinge forward at the hips and bend over, hands following your legs' line until you reach your ankles. Ensure the movement comes from your glutes/hamstrings, and that your back stays straight to avoid injury.
Return to the starting position. Repeat 15-20 times.
To keep up your cardio fitness in the off-season, you'll want to get out for cardio sessions 3-4 times/week. Choose any cardio that is medium to high intensity. Walking, for example, is too low intensity for conditioning purposes.
Here are a few examples of medium - high-intensity cardio that will help you stay in snowboarding shape:
Mountain Biking. Get out on the trails and build your quads. Head out for 30-60 minutes, and extend the length as your conditioning improves.
Running. This lower body workout gets the blood pumping. Start running 15-20 minutes per session, and increase to 45-60 minute runs as you grow. Hit the trails for an added balance challenge and some beautiful scenery.
Swimming. Swim laps for a high intensity, low-impact cardio exercise. Start at 15-20 minutes, and add time as endurance builds.
Flexibility is oft-forgotten in fitness, but the key when it comes to building more strength and preventing injury. Stretch out 5-7 days a week for the best results.
Stretch after every cardio and strength training session to prevent muscle tightness and injury from use.
Consider incorporating gentle yoga into your weekly routine for a deep stretching session.
You should extend into each move to feel a good stretch in the muscle, but if it hurts, you're pushing too hard.
If you start incorporating this exercise routine into your life at least 6-8 weeks ahead of time, you will be in fighting shape when snowboarding season rolls around again.