Snowboarding enthusiasts naturally look forward to enjoying fresh powder and challenging terrain when colder days arrive. But before you grab your board and head to popular snowboarding destinations like Mammoth Mountain to catch some air, take some time to prepare yourself physically for this invigorating activity to reduce your injury risk. Here are a few tips on how to physically prepare for snowboarding, brought to you by the team at ASO Mammoth, your premier choice for snowboard rental. Mammoth snowboarders can rely on us for the high-quality equipment they need to make the most of their time on the mountain.
Leg, Hip, & Knee Exercises
Hip rolls stretch your legs and target the muscles in your hips and the ones that support your knees at the same time. This is important for snowboarding, since you’ll need to quickly and accurately flex and shift as you balance on your board and land. Hip rolls are done by:
• Standing on one leg—a chair can be used for added support
• Leaning forward on your hips
• Keeping your back straight
• Lifting your other leg and stretching it out behind you while keeping it off the ground
• Rotating your hip on the side opposite the lifted leg
• Repeating with the other leg
Squat reverse lunges can also be good for your knees and related leg and hip muscles. These are done by bending down as far as you can and reaching back with one leg and then the other. Another option is what’s termed walking lunges with rotation. Do these by walking forward and bending one knee down to the floor. Take a few steps forward and do the same thing with the other knee.
Balance & Coordination Exercises
Your quads, glutes, and hamstrings are the main muscles that help with the balance and coordination required for snowboarding. There’s an exercise called a lateral ski jump that targets all these muscles. It’s done by gliding from one side to another as if you’re skiing—the same muscles are used for snowboarding. You’ll then do little jumps as you move from one side to the other while leaning your body forward as if you’re speed skating. Also, focus on your ankles and feet to help with balance. Toe and heel raises are a simple exercise for this purpose.
Core Muscle Exercises
Your abdominal and core muscles shouldn’t be ignored as you prepare physically for snowboarding. These muscles help you shift your body as you maneuver on your board. Exercises that target your core or trunk area muscles include:
• Planks, which are similar to pushups but with leg and hip extensions
• Resistance band exercises
• Bridges and crunches
Preparing for Higher Elevations
Snowboarding often brings you to places like Mammoth Mountain where elevations are higher, which can take a toll on your body if you’re not prepared. Doing some cardiovascular training prior to your snowboarding trip is an effective way to get physically ready for higher elevations. Cardio exercises can involve:
• Brisk walking
• Swimming—which also strengthens your core muscles
• Cycling on a traditional or stationary bike
Training Schedule Recommendations
The general recommendation with the snowboarding exercises mentioned here is to do the core and balance routines about 2–3 times a week and aim for about 30 minutes of cardio per day. You can even get creative and do things like walking on your lunch break to get your cardio out of the way.
If you need more advice on how to get physically prepared for a great snowboarding season, stop in and chat with the snow sports experts at ASO Mammoth. When they’re looking for premier Mammoth snowboard rentals, our customers come back again and again for our high-quality service and expert knowledge. Drop by when you’re on the mountain or give us a call at 760-965-3444.