So it's your first day out, and you have all your cool new gear and look like a pro. But if you haven't been working out, boy are you going to be in for a surprise. Well don't be ... Use some simple exercises right here!
It's time to get ready for the snow season. Every year around this time I start getting really excited that snowboarding is right around the corner.
It's probably been more than eight months since you have skied or snowboarded and you just want to tear it up and down that mountain.
So it's your first day out, and you have all your cool new gear and look like a pro. But if you haven't been working out, boy are you going to be in for a surprise.
On your first day it is likely that after a few minutes your legs will be burning and you will be panting and out of breath.
Be careful, because you have an increased chance of being injured. The next day you will feel so sore that you may feel like taking the season off just to recover.
Whether you're new to the snow or a pro, there are fundamental key exercises you can do to prepare yourself. Strength, endurance, flexibility, and balance training will increase your performance and enjoyment of snowboarding.
You will be able to ride longer, better, and decrease your chance of injury.
In this article I am going to show you a 4-week plan on how to physically get ready for the slopes. Let's get started!
Four-Week Plan: Exercises.
Jump squats are one of the best ways to increase leg strength and explosive power for snowboarding. This will especially help you clear that big jump you've always wanted to hit.
Start in a deep squat position with your hands by your side. From this position, explosively jump up as high as you can and reach for the ceiling with your hands as you jump.
Oblique twists with a medicine ball will strengthen your core while improving your turning skills in snowboarding. A lot of snowboarding is twisting back and forth through your abs.
Sit on the floor on a mat and hold a medicine ball with both hands out in front of your abdominals with your arms slightly bent.
Lean back slightly with your upper body and elevate your legs off the floor. Rotate from side to side and touch the plate on the floor on either side.
Remember to contract your midsection throughout the entire exercise as you twist from side to side.
Click Image To Enlarge. Oblique Twists With Medicine Ball.
This exercise will strengthen your upper body and, because of the impact involved, it will also prepare your body for the falls you will most likely experience. Start with your toes on the floor and place your hands slightly more than your shoulder width apart.
Keep your head aligned with your body by looking down at the floor. Inhale as you lower yourself to the floor slowly, bending your elbows slightly back behind you. Exhale pushing your body away from the floor, while straightening your arms out. If this is too difficult start on your knees.
Those long toe side traverses on a snowboard can really take a toll on your calf muscles.
The calf raise exercise will help strengthen your calves as well as the muscles in your feet and around your ankles. Stand on one foot holding a 20-pound dumbbell in your hand. Raise up on the ball of your foot and raise down. Repeat 20-30 times. Switch legs.
Click Image To Enlarge. Calf Raises.
The lunge is a great fitness exercise to make your legs strong for snowboarding. While standing, take a large step forward and lower down until your back knee almost hits the ground. Keep both knees at 90 degree angles. Push up and step forward, then continue on with the other leg.
Make sure you stretch all the muscles that you worked after you are finished exercising. Hold each stretch for 30-45 seconds.
Cross-Country Skiers Who Crank Up Intensity, Achieve Higher VO2max! Adaptation to high-intensity vs. low-intensity training - exercise science research is not very supportive of the high-volume paradigm, but most seem to support it anyway.
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By following this simple program for the next four weeks you should be on your way to a great snowboarding season. An important thing to remember is to always ride safe!