Pre-Season Training for Snowboarding

As winter season approaches, it’s time to start preparing your body for the slopes. While both skiing and snowboarding demand strength, endurance, and balance, each sport engages different muscle groups in unique ways. Unlike skiing, which relies more heavily on the quadriceps and includes more lateral knee movement, snowboarding requires dynamic stability, rotational control, and a strong core to help keep your balance on the board. Snowboarders also rely on the glutes, hip flexors, and calves for stability and power, which makes focusing on these areas key to optimising performance and preventing injury.

Here, we’ll guide you through targeted exercises to build strength, mobility, and endurance for your snowboarding season.

1. Core Stability and Strength

Why: A strong core is crucial in snowboarding for maintaining balance and absorbing shock on uneven terrain. This foundation helps with rotational movements and keeps your upper body aligned with your lower body for better control.

Exercises:

• Russian Twists
  Sit on the floor with knees bent, lean back slightly, and hold a weight or medicine ball. Rotate your torso from side to side, focusing on controlled movement. This exercise strengthens obliques, which play a big role in stabilizing your body.

• Plank Variations
  Standard planks, side planks, and plank twists target the entire core, including deeper stabilizing muscles, which are essential for keeping you centred on the board.

• Pallof Press
  Using a resistance band or cable machine, anchor the band at chest level and, holding it with both hands, extend your arms straight out in front of you. The band will pull you to one side, engaging your core to resist rotation—mimicking the stabilizing forces required in snowboarding.

2. Lower Body Strength and Endurance

Why: Snowboarding relies heavily on the glutes, hamstrings, and calves for both power and endurance. These muscles stabilize your legs on the board, allowing you to stay balanced as you carve turns or ride through powder.

Exercises:

• Single-Leg Deadlifts
  Stand on one leg and hinge at the hips while keeping the standing knee slightly bent. This exercise strengthens the hamstrings and glutes while also improving single-leg stability, crucial for maintaining balance in unpredictable terrain.

• Goblet Squats
  Holding a weight in front of your chest, squat down while keeping your chest lifted. This variation targets the glutes and quads, helping to build endurance and stability for longer rides.

• Calf Raises
  Standing on a raised surface, lower your heels below your toes and then push up onto the balls of your feet. Calves play a significant role in snowboarding, as they stabilize the ankle and help control your board.

3. Mobility and Flexibility

Why: Mobility in the hips, knees, and ankles allows for smoother, safer movements on the board and can help reduce the risk of injury. Flexibility also plays a huge role in recovery after a long day on the slopes.

Exercises:

• Hip Flexor Stretch
  Kneel on one knee, with the opposite leg in front at a 90-degree angle. Lean forward into a stretch, keeping your torso upright. This stretches the hip flexors, which are often tight in snowboarders and helps improve range of motion.

• Dynamic Lunges
  With each step, sink into a lunge and then twist your torso toward the front leg. Dynamic lunges stretch the hip flexors and improve hip mobility, which is key for those twists and turns.

• Ankle Circles
  Sitting or standing, raise one foot off the ground and rotate the ankle in small, controlled circles. Strong, mobile ankles are essential in snowboarding for precise foot movement and board control.

4. Balance and Coordination

Why: Unlike skiing, snowboarding requires continuous balance adjustment on a single board. Improving balance and coordination can enhance reaction times, which are essential for adapting to changes in snow texture and terrain.

Exercises:

• Single-Leg Balance on Bosu Ball
  Stand on one leg on a Bosu ball or any unstable surface. This exercise activates stabilizing muscles around the ankle and knee, which helps in maintaining control on the board.

• Lateral Band Walks
  Place a resistance band around your thighs, slightly above the knees, and step side-to-side in a squat position. This exercise strengthens the gluteus medius, which stabilizes your hips and improves balance on your board.

• Slackline or Balance Beam
  Practising on a slackline or balance beam challenges your core stability, leg strength, and balance, preparing your body for the constant adjustments needed in snowboarding.

5. Cardiovascular Endurance

Why: Snowboarding, especially in challenging conditions, demands cardiovascular fitness to sustain energy levels and improve performance during long sessions. Building your endurance ensures that fatigue doesn’t affect your balance, reflexes, or overall technique.

Exercises:

• Interval Training
  Alternate between high-intensity exercises (like sprinting or cycling) and rest periods. This builds the stamina needed for bursts of intense activity, similar to riding down a slope.

• Box Jumps
  Jumping onto and down from a raised platform in a controlled manner simulates the explosive power and endurance needed for frequent jumps and landings on the slopes.

Pre-Season Training is Key

The more you train before the season, the more you can enjoy snowboarding with reduced risk of injury and increased energy. Consistency is key—aim to include these exercises in your routine 2–3 times a week leading up to winter. At Massage 1936, we offer specialised sports massages to help keep your body in top shape, enhancing recovery and preventing the buildup of tension as you train. Whether you’re carving through fresh powder or mastering new tricks, a strong, balanced, and resilient body will help you make the most of every run.