Winter is here, and for those who live in snowy climates (or are planning a winter getaway), this may mean it’s time to break out those snowboards or skis! While hitting the slopes is fun, snowboarding and skiing demand a fair amount of strength, balance, and coordination. Without proper conditioning, the risk of injury increases.
By regularly incorporating targeted exercises into your routine, you can boost your performance and stay safe on the slopes. Here are some of the best exercises to prevent snowboarding injuries and help you get ready for snowboarding this season.
Exercises to Increase Core Strength
To start, a strong core improves stability, balance, and control while carving down the slopes. These exercises target your abdominals, obliques, and lower back.
- Deadbugs: Lie on your back with arms extended toward the ceiling and knees bent. Slowly lower one arm and the opposite leg while keeping your lower back pressed to the floor. Alternate sides. Do 3 sets of 10 repetitions.
- Russian Twists: Sit on the ground, lean back slightly, and twist your torso side to side while holding a weight or medicine ball. Do 3 sets of 10 repetitions.
- Planks: Maintain a straight line from head to heels. Add variations such as side planks or plank reaches to increase challenge. Do 3 sets of 30-second holds.
- Mountain Climbers: Perform a dynamic movement that targets your core and legs while raising your heart rate. Do 3 sets of 10 repetitions.
Exercises to Increase Leg Strength
Next, strong legs are essential for controlling your board, absorbing shocks, and executing turns safely.
- Squats: Perform air squats, goblet squats, or weighted squats to build lower-body strength and mobility. Do 4 sets of 8–12 repetitions.
- Lunges: Step forward into a lunge, keeping your knee behind your toes. Add weight or jump between lunges for added intensity. Do 3 sets of 10 repetitions per side.
- Step-Ups: Using a bench or box, step up and focus on driving through your heel. Do 3 sets of 12 repetitions per side.
- Wall Sits: Hold a seated position against a wall to strengthen your quads.
Do 3 sets of 30-second holds.
Exercises to Improve Balance and Stability
Furthermore, balance and stability are critical for turns, stops, and recovering from slips.
- Single-Leg Deadlifts: Stand on one leg, hinge at your hips, and lower your torso while keeping your standing leg slightly bent. Do 4 sets of 10 repetitions per side.
- BOSU or Balance Board Exercises: Practice squats, lunges, or simply balance on the board to simulate snowboarding movements. Do 3 sets of 1-minute holds.
Exercises to Improve Hip Mobility
Additionally, hip mobility is essential for carving, twisting, and maintaining proper alignment on your board.
- Hip Circles: Stand with your hands on your hips and make large circles in both directions. Perform 10–15 circles in each direction.
Plyometric and Agility Exercises
Finally, explosive power and quick movements help you maneuver safely and react to terrain changes.
- Box Jumps: Jump onto a sturdy box or platform and step down carefully. 4 sets of 10 repetitions.
- Skater Jumps: Perform lateral jumps from side to side, focusing on controlled landings. 3 sets of 15 repetitions per side.
- Jumping Lunges: Alternate lunges while jumping to improve agility and lower-body strength. 3 sets of 12 repetitions per side.
Tips for Maximizing Your Snowboarding Training
- Modify intensity: Adjust exercises based on your fitness level.
- Prioritize rest: Allow time for recovery to prevent overtraining.
- Combine exercises: Mix core, leg, balance, and plyometric work for well-rounded conditioning.
- Consistency matters: Regular training reduces injury risk and improves performance on the slopes.
The Takeaway
By incorporating these targeted exercises to prevent snowboarding injuries, you’ll strengthen key muscles, improve stability, and enhance your overall agility. A well-rounded training routine not only reduces the risk of injury but also helps you ride with confidence and control.
And if you’re unsure where to start or want a personalized training plan, reach out to Innovative Physical Therapy. Call us at (619) 260-0750 or book a visit by emailing [email protected] to get started today.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.
Written and Researched By: Maya Bizik, PT, DPT, PCES