Summary: Snowboarding is an exhilarating sport loved by people worldwide. However, it requires strength, balance, and agility. That’s why conditioning exercises are vital for snowboarders to enhance their performance level and prevent injuries. This article will explore various exercises that aid in improving the essential attributes of snowboarding and increase endurance.
1. Plyometric Exercises
Plyometric exercises are high-intensity movements that target explosive power, balance, and agility. For snowboarders, plyometrics can improve their jumps, turns, and reaction time. Examples of these exercises include squat jumps, box jumps, and lateral bounds. In squat jumps, you should start with a regular squat position and jump explosively, pushing your body upward. Box jumps require a steady landing and take off from boxes or stairs of varying heights. Lastly, start lateral bounds by standing on one foot and jumping sideways to the other foot.
These exercises should be performed in repetition, and each set should have small rest intervals for maximum benefit. Doing plyometrics two to three times a week can significantly help improve snowboarding performance.
It’s crucial to begin with lower intensity plyometric activities before advancing to more challenging ones. For individuals who are new or inexperienced with these types of exercises, consider consulting an expert trainer or coach.
2. Core Strengthening Exercises
The core muscles form a foundation for bodily movements. By strengthening these muscles, you can enhance balance and stability when snowboarding, which is essential as snowboarding requires an enormous amount of control and coordination. These exercises also improve posture and prevent back pain, which is often experienced by snowboarders.
Planks, crunches, leg raises, and mountain climbers are fantastic core strengthening exercises for snowboarders. Planks involve holding a push-up position while on the ground and keeping the abs tight for as long as you can. Crunches involve lying on your back, knees bent, and hands behind your head to contract the abdominal muscles. Leg raises are done by lying back on a gym ball, lifting the legs straight up in the air while tightening your abs. And mountain climbers simulate the movements of running while being horizontal and pushing your knees up towards your chest.
Additionally, snowboarders using this workout should aim to increase and progress to more challenging exercises gradually. A balanced core workout two to three times a week can make significant enhancements in snowboarding performance.
3. Balance and Stability Exercises
As snowboarding requires an enormous amount of balance and stability, these types of exercises are essential. For instance, a snowboarder needs to maintain their balance while shredding down a slope or doing tricks in mid-air, which can be challenging without proper training. Balance and stability exercises also prevent falls and reduce the risk of injuries.
Balance boards, Bosu balls, resistance bands, and sliders are fantastic balance and stability exercises for snowboarders, and these can be done almost anywhere. In balance boards, you stand on an unstable board and try to maintain your balance while shifting your weight. Bosu balls look like a large exercise ball cut in half, where you stand on the rounded side and perform various moves, such as squats, lunges, and jumps. Resistance bands and sliders involve small movements that focus on the lower body to help with balance and stability.
Ensure you start with slow and straightforward exercises before advancing to exercises that you find more challenging. These types of workouts should be incorporated two to three times a week, gradually working up to more challenging exercises.
4. Endurance Training
Endurance training focuses on increasing the body’s ability to ski or snowboard for more extended periods by improving cardiovascular health. It also helps reduce fatigue and improves recovery time so that snowboarders can get back to the slopes faster.
The most common types of endurance training include cycling, jogging, and swimming. Snowboarders can engage in these exercises at a steady state or interval, which involves short bouts of high-intensity activity followed by rest periods. Interval exercises have proven to be the most effective in enhancing endurance levels than continuous exercises.
It’s recommended that endurance training be performed two to three times a week, gradually increasing the intensity and duration to ensure maximum improvement.
Conclusion:
By incorporating the above exercises, you can significantly improve your snowboarding performance level while also preventing injuries. Additionally, these exercises aid in preparing your body for more challenging snowboarding terrain. Finally, remember to start with easy exercises before working up to more challenging exercises gradually.
