Strength building for snowboarding

Warm Up. Start with a 5 minute complete body warm-up (skip, jog, cycle, jumping jacks, etc).  


 

BEGINNER - 2 rounds

Pulse Squat. Muscle Focus: Erector Spinae, Gluteus Maximus, Quadriceps, Hamstrings

Place your feet shoulder width apart.
Bend your knees to form a 90º angle with your weight through your heels and be sure to see your toes.
From this position come half way up to a standing position and return back to the 90 degree angle.
Pulse up and down staying between a squat and a stand for 30 seconds.

 

Mountain Climber. Muscle Focus: Upper body-Deltoids/Triceps, Abdominals, Gluteus Maximus, Hamstrings, Quadriceps, Erector Spinae

Place your hands and feet on the ground into a push up position.
Hands should be slightly wider than shoulders.
Bring one knee up to your chest at a time while staying in push up position.
Keep alternating legs and moving them continuously to your chest for 30 seconds

 

Step Up. Muscle Focus: Gluteus Maximus, Quadriceps, Hamstrings

Start with 2 feet on the ground.
Make sure you have a good posture and your abdominal muscles are braced.
Step with your right leg up onto the object lifting your weight through your heel, quads and gluts until you are standing up.
Bring your left leg up so you have two feet together and then step down with your right leg.
After 30 seconds, switch sides.

 

Russian Twist. Muscle Focus: Abdominal Muscles-Obliques, Lower back

Sit on the ground with your legs out in front of you and knees slightly bent.
Keeping your back straight and abdominal muscles braced, lean back to a 45º angle.
Bring your arms together in front of you, keeping them straight.
While holding this position, twist your torso to one side (while keeping your hips and legs facing forward) then back to the middle and through to the other side.
Continue twisting from side to side for 30 seconds.

 

Single Leg Stand up. Muscle Focus: Gluteus Maximus, Quadriceps, Hamstrings

Sit down on an object allowing your legs to be at 90º.
Lift your left leg off the ground, keeping your right leg on the floor.
Stand up onto your right leg, keeping your left leg in the air.
After you are in a standing position, balancing on your right leg, slowly sit back down.
Switch legs after 30 seconds.

 

Back Extension. Muscle Focus: Erector Spinae, Multifidus

Lay face down on the ground with both hands underneath your chin and elbows out to the side.
Keep your feet on the ground and slowly lift your chest off the ground keeping your elbows elevated.
Extend as far up as you can in a slow and gentle motion, hold this position for 3 - 5 seconds, then bring your chest back to the ground.
Repeat for 30 seconds.

 

Elevated Stationary Single Lunge. Muscle Focus: Gluteus Maximus, Quadriceps, Hamstrings

Place your left leg on an elevated object behind you so the top of your foot is facing down.
You will now be balancing on your right leg. Make sure there is enough space between your back leg and front leg to enable you to do a standing lunge comfortably.
Slowly lower your front leg to a 90 degree angle, making sure you can see your toes.
Keep your body upright without any forward movement.
Return to a standing position, repeat for 30 seconds.

 

Quick Getup. Muscle Focus: Proprioception System, Reflexive stability of trunk & extremities

Lay on your back with your feet flat on the floor and shoulder width apart.
Sit up and place one arm between your legs while the other is to your side.
Stand up keeping both feet firmly on the ground in the same position.
Return to the floor the same way you stood up.
Switch arms after 30 seconds and repeat.

 

 


 

INTERMEDIATE - 2-3 rounds

Weighted Box Jumps. Muscle Focus: Quadriceps, Hamstrings, Calves

Stand in front of a Plyo box/bench, along with a medicine ball to suit your strength.
Holding the ball with both hands at the height of your chest, jump up onto the box with two feet.
When you land, try and land softly with both feet firmly on the box.
Return to the ground, one foot at a time and repeat for 60 seconds.

 

Double Mountain Climber. Muscle Focus: Upper body-Deltoids/Triceps, Abdominals, Gluteus Maximus, Hamstrings, Quadriceps, Erector Spinae, Calves

Place both hands and feet on the ground in a push up position, hands slightly wider than shoulders.
Keep your abdominal and lower back muscles braced.
Jump both feet up towards your hands, knees coming just outside of your elbows.
Return to push up position and repeat for 60 seconds.

 

Lateral Jump and Tap. Muscle Focus: Quadriceps, Hamstrings, Calves, Balance

Stand with your feet wider than your shoulders, toes slighted out to the side.
Squat down to 90 degrees, and place your right fingertips on the floor, in the center, between each foot
Left hand is now sitting on your left thigh.
Make sure your chest is up and abdominal muscles braced.
Jump up and to your left into the same squat position as you started.
Your right foot will now be where your left foot was, your left hand with fingertips on the floor in the center between your feet with right hand now on your right thigh.
Jump back to the right and repeat for 60 seconds.

 

Wood-chops with Medicine Ball. Muscle Focus: Abdominals, Obliques, Back, Shoulders

Stand with your feet shoulder width apart.
Hold a medicine ball with both hands stretched above your left shoulder. Keep your right arm in front of your body throughout the exercise.
Keeping your chest facing forward, bring the medicine ball down to the right side of your right knee.
The same time you are bringing the ball down, bend your legs into a squat position maintaining sight of your toes.
Return to start position and repeat.
After 60 seconds switch sides.

 

Jack Knife. Muscle Focus: Abdominals, Lower Back, Legs, Shoulders

Place your feet facing down on top of a Swiss ball, along with your hands flat on the floor.
Keeping your back flat, pull your knees toward your chest.
Push the ball away from you back to the starting position and repeat for 60 seconds.

 

Medicine Ball Lunge with Balance Board. Muscle Focus: Gluteus Maximus, Quadriceps, Hamstring, calves

Place your right foot on top of the balance board.
Step your left leg behind you and only keep the ball of your foot along with your toes on the ground for balance.
Keep body weight through your right leg and hold the medicine ball with both hands.
Drop your left knee towards the ground, keep your chest up and your right leg should be sitting at a 90º angle on top of the balance board.
Push up to a standing position through the right leg and repeat for 60 seconds.

 

Rotating Box Jump. Muscle Focus: Quadriceps, Hamstrings, Gluteus Maximus, Calves, Abdominals, Back

Start with two feet on the ground facing a plyo box/bench.
Jump up onto the box and at the same time turn facing the right.
Softly land on your left leg.
Jump back to the ground with both feet.
Jump up onto the box again, this time turning left mid-air.
Softly land on your right leg.
Jump back to the ground on both feet and repeat for 60 seconds.

 

Medicine Ball Russian Twist. Muscle Focus: Abdominals, Obliques, Lower Back

Sit on the floor, legs out in front, knees bent and feet on the ground.
Holding the medicine ball below your chest, lean back 45º keeping your back straight and abdominal muscles braced.
Keeping your chest open and to the front, gently move your arms from side to side with the ball, creating a twisting motion throughout your torso.
Continue for 60 seconds.

 


 

ADVANCED - 2-3 rounds

Medicine Ball Jump Squats. Muscle Focus: Quadriceps, Hamstrings, Calves

Stand with 2 feet firmly on the ground, shoulder width apart.
Hold the medicine ball with both hands at your chest.
Squat to a 90 degree angle ensuring your toes can be seen.
Jump straight up towards the ceiling.
As you land, come back into your starting position of a 90 degree squat.
Repeat for 90 seconds.

 

Straight Leg Jack Knife. Muscle Focus: Abdominals, Back, Legs, Shoulders

Place your feet face down on top of a Swiss ball and your hands flat on the floor.
Pick your body up off the ground so you will be in a push up position, however with elevated feet.
Ensure your back is straight, abdominal muscles braced and arch your body up towards the ceiling.
The ball will come towards your hands as your hips move higher up.
Keep your legs straight and once you have reached the peak height your body will travel, slowly come back to your starting position and repeat for 90 seconds.

 

180º Box Landing. Muscle Focus: Quadriceps, Hamstrings, Calves, Gluteus Maximus: Proprioception, Rotational Movement

Stand on top of a plyo box.
Jump off the box backwards, at the same time spinning 180 degrees and landing on both feet.
You will now be facing away from the box.
Repeat for the duration and then switch ways-see below.
Stand on top of the box. You will be facing outward now.
Jump off the box, at the same time spinning 180 degrees.
You will now be facing the box.
Repeat for 90 seconds.

 

Stationary Single Leg Hop. Muscle Focus: Quadriceps, Hamstrings, Calves, Gluteus Maximus

Place your left leg foot facing down on a plyo box and right leg out in front. You will be facing away from the box.
Give your legs enough room to do a lunge.
Using your back leg for balance, place all of your body weight through your right leg.
Making sure you can see your toes in front of your knee, drop your left leg allowing you into a stationary lunge.
This will be your start position.
Jump with your right leg up and down, always returning to this original start position.
Repeat for 90 seconds, then switch legs.

 

Long Jump. Muscle Focus: Calves, Gluteus Maximus, Quadriceps and Hamstrings, Biceps, Deltoids: Explosive Movement

Stand with 2 feet on the ground.
Bend at the hips and bring your arms back by your side ready to jump.
Leap as far as you can however landing as softly as you can on 2 feet.
Repeat for 90 seconds.

 

Balance Board Wood-Chops. Muscle Focus: Abdominals, Obliques, Back, Shoulders, Legs: Balance

Stand on a balance board holding a medicine ball stretched over your right shoulder. Keep your right arm in front of your body.
Bend at your hips to bring you into a semi-squat position.
Keeping your chest facing forward, bring the medicine ball down to the right side of your right knee.
Return to start position and repeat.
After 90 seconds switch sides.

 

Back Extension with Swiss/Medicine Ball. Muscle Focus: Erector Spinae, Multifidus, and Shoulders

Place the Swiss ball underneath you, so your feet and hands are still touching the ground.
Position your feet firmly only the ground, slightly more than shoulder width apart.
Take the medicine ball in both hands and relax your upper body over the top of the Swiss ball.
Extend your back up towards the ceiling holding the medicine ball at your chest.
When you reach a straight back in line with the rest of your body, slowly lower yourself back down and repeat for 90 seconds.

 

Balance Board Pulse Squats. Muscle Focus: Erector Spinae, Quadriceps, Hamstrings, Gluteus Maximus, Calves: Static Exercise

Stand with 2 feet on a balance board.
Squat into a 90 degree angle.
Hold this start position, ensure your chest is up.
From this position, dip your hips lower than your knees and bring them back to 90 degrees creating a pulsing exercise.
Continue doing so for 90 seconds.

 

Resource: http://pro-ride.com/snowboard-workout

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