Free Workout Guides

Since snowboarders need to develop a feel for the snow beneath their feet, they should include some proprioceptive exercises to aid them in developing sensitivity to the terrain. Balance discs, wobble boards, and half-dome stability balls can be used for this purpose. In this unstable environment, the athlete should practice the transition between heel-side, and toe-side edge of the board.
Different energy systems are used in snowboarding. It is useful to train your glycolytic system to tolorate the lactic acid build up that you are certain to experience on the hill. You should also incorporate a bit of aerobic exercise or cardiovascular training to improve your ability to recover quickly between runs. Put it all together, and you will be on your way to boarding with the best.

Program

Compensation and Injury Prevention (performed throughout the year)

• Isometric neck strengthening
• Wrist flexor and extensor strength
• Wrist flexor and extensor flexibility
• Rotator cuff strengthening
• Hip flexor stretching
• Glute medius strength
• Work with opposite leg forward for muscle balance
• Basic postural work (for the full body)

Basic Strength—Early Prep Phase (Spring – early Summer)

• Squats
• Lunges
• Dead lifts
• Straight Legged Dead lifts
• Back extensions
• Basic abdominal/core strength (with rotation)
• Calf raises and heel raises
• Push ups
• Dips
• Body weight rows
• Proprioceptive exercises for the feet (standing on discs)

Adding Power and Eccentric Strength—Pre Season (mid-Summer – early Fall)

• Box jumps
• Plyometrics with rotation
• Modified Olympic lifts
• Dynamic kettlebell work
• Interval training

Specific: Strength and Skill Development (Fall – early Winter)

Snowboard stance work
• Stable
• Unstable
o Adding balance component
o On balance discs , med balls, half-dome stability ball, etc
• With rotation and reaction drills (adding rotation and dynamic component)

Rotational Exercises with bands or cables
• Simple cable rotations in snowboard stance
o Perform a simple chopping motion on one side, pulling high to low.)
• Cable rotations with a side switch —stepping
o On the high side of the chop, slide the distal leg back to the other leg (closest to the machine), turn 180 degrees, step out and perform the chopping motion on the other side. Alternate in this way.
• Cable rotations with a side switch —jumping
o Every time the hands reach to the high side, jump and rotate 180 degrees, then perform the chop on the opposite side.
• 180 degree jump turns landing in stance (performed with or without an agility ladder)
• Body weight exercises—push ups, pull ups, dips
• Turkish get ups • Kettle bell figure 8s
• Heel-side/Toe-side transition exercises on balance board
• Proprioceptive and balance work for the lower body