Snowboarders are getting ready

It’s time to prepare for the snow season. Every year around this time I’m starting to get really excited that snowboarding is just around the corner.

It’s probably been over eight months since you skied or snowboarded and just want to go up and down this mountain.

So it’s your first day out, and you’ve got all your cool new gear and look like a pro. But if you haven’t practiced, are you going to get a surprise.

On the first day, it is likely that after a few minutes your legs will be burning and you will be short of breath and short of breath.

Be careful because you are more likely to injure yourself. The next day you will feel so bad that you may want to take a break just to recover.

Whether you are new to the snow or a pro, there are key fundamental exercises you can do to prepare yourself. Strength, endurance, flexibility and balance training will increase your performance and your enjoyment of snowboarding.

You will be able to ride longer, better and reduce your risk of injury.

In this article, I’ll show you a 4 week plan to physically prepare yourself for the slopes. Let’s get started!

Four week plan

Skipping squats

Jump squats are one of the best ways to increase leg strength and explosive power for snowboarding. This will especially help you take the big leap you’ve always wanted to take.

Start in a deep squat position with your hands at your sides. From this position, explosively jump as high as you can and reach for the ceiling with your hands as you jump.

Oblique twists with medicine ball

Oblique twists with a medicine ball will strengthen your core while improving your snowboarding turn skills. A lot of snowboarding twists back and forth through your abs.

Sit on the floor on a mat and hold a medicine ball with both hands in front of your abs with your arms slightly bent.

Lean back slightly with your upper body and lift your legs off the floor. Turn from side to side and touch the plate on the floor on each side.

Remember to contract your abdomen throughout the exercise by turning from side to side.

Powerful pumps

This exercise will strengthen your upper body and, due to the impact involved, will also prepare your body for the falls that you will most likely experience. Start with your toes on the floor and place your hands slightly more apart than your shoulder width apart.

Keep your head in line with your body while looking at the ground. Inhale as you slowly lower yourself to the floor, slightly bending your elbows behind you. Exhale as you push your body away from the floor, while stretching your arms. If it’s too difficult, start on your knees.

Calf lift

Those long sideways toe crossings on a snowboard can really wreak havoc on your calf muscles.

The calf elevation exercise will help strengthen your calves as well as the muscles in your feet and around your ankles. Stand on one foot while holding a 20-pound dumbbell in your hand. Get up on the ball of your foot and pull yourself back down. Repeat 20-30 times. Change legs.

Walking lunges

The lunge is a great fitness exercise to strengthen your legs for snowboarding. While standing, take a big step forward and lower yourself down until your back knee almost touches the floor. Keep both knees at 90 degrees. Push up and walk forward, then continue with the other leg.


Some people ignore their upper body when getting ready to snowboard. Keeping a strong back plays a huge role in stability, support, and balance. This way your turn will be pronounced.

Grab a pull-up bar with an overhand grip with your hands just beyond shoulder width. Just lift your whole body up as high as you can.

Ride a bike or stationary bike

Biking is a great cross-training exercise for snowboarding. It really builds up leg endurance so you can run long runs without having to stop every 30 seconds.

The program

Here is the training program for the next four weeks.


Do each exercise 3 times with a one minute break in between. Then, cycle for 15 minutes at a brisk pace.

If you hate riding a bike, try climbing stairs.


Do each exercise once with 30 second pauses. Then repeat until you have done it 3 times.

Ride a stationary bike really hard for 30 seconds and easy for 1 minute. Continue for up to 15 minutes.


Get a stopwatch and time yourself 1 minute on each exercise. Repeat 5 times with 1 minute pauses.

If 1 minute is too difficult, decrease to 30 seconds or increase the rest time. As it gets easier, decrease the breaks.

Make sure to stretch all the muscles that you have worked after the exercise is finished. Hold each stretch for 30 to 45 seconds.


By following this simple routine 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 safely!


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