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Exercises You Should Do Before Going Snowboarding

20-12-2016

Snowboarding is a hugely enjoyable sport that works out lots of different parts of the body. If you've never done it before or haven't done it for a while, spend a few weeks before your trip doing these simple exercises and you'll be able to snowboard without needing to stop and rest frequently...

1)  Core exercises - plank and medicine ball

A strong core is very useful when snowboarding, as you do a lot of twisting back and forth through your abdominal muscles.

The plank exercise is excellent for strengthening your core and upper and lower body muscles. Try to get yourself to the point where you can hold the plank position shown in this video for at least three minutes at a time:

Performing oblique twists while holding a medicine ball will strengthen your core and get your body used to the sort of turning motions you’ll be making when snowboarding.

Sit on the floor with both hands out in front of you and your arms slightly bent, holding a medicine ball. Now lean back a little bit with your upper body and raise your legs about three or four inches off the floor.

Rotate your upper body 180 degrees from facing left to facing right, then back again, and keep repeating this twisting motion for as many repetitions as you can manage. Try to contract your abdominal muscles when doing this.

2) Leg exercises - walking lunges and wall sits

Leg muscles like the thighs and quads can be put under a lot of strain when snowboarding, and if they’re out of shape, you might find yourself needing to pause for an entire day just to let your legs recover.

The walking luge is an great exercise for strengthening your legs in preparation for snowboarding.

Stand up straight on flat ground, take a large step forward and lower yourself until your rear knee is almost touching the floor and both knees are at ninety degree angles. Then raise yourself and take another large step forward with the rear leg before lowering yourself in exactly the same way.

Keep going for as long as you can before your legs hurt.

The wall sit exercise will prepare you for when you have to lower your body and bend your legs during snowboarding. It strengthens the muscles in your thighs and buttocks. Try to do it every day until it becomes very easy.

3) Explosive exercise - jump squat

Depending on the level you’re at as a snowboarder, you might try to execute moves that involve downhill leaps or jumping and twisting in mid-air.

Doing this well requires leg strength and explosive power. Jump squats are a very good way to train your leg muscles for this feat.

All you do is squat down with your hands by your side, and then jump upwards as high as you can in as fast a movement as possible. Try to reach up and touch the ceiling with your hands when you jump. Return to the squat position after each jump, wait a few seconds, then repeat the jump. Do this for sets of about ten jumps in a row.

4) Endurance exercise - bike riding

Bike riding is a very good exercise to do in preparation for snowboarding because it builds endurance in all your leg muscles and your cardiovascular system.

This comes in handy if you want to be able to snowboard at controlled speeds down steep slopes over the course of several minutes without needing to pause to catch your breath or rest your legs.

You can do bike riding out and about if you own a bicycle, or do stationary bike riding at your local gym or in your house if you have your own exercise bike. Try to push yourself and keep going until you’re running out of breath or your legs feel tired.

Make sure you wait a day or two before cycling again if you wake up the morning after a session with sore legs. When you exercise, your muscles rip and then knit back together stronger, and you need to give them time to complete this process before exercising the same muscles again.

Spend three of four weeks doing these exercises before your snowboarding trip and it will translate to an easier and more enjoyable time when you’re on the mountains. Have fun and stay safe.

Thanks for reading. If you have any questions or anything you want to say, please leave a comment below.

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