February 9th, 2012 / Workouts

While it may feel like anything but winter outside, we realize that many of our members may be traveling out west this winter for a little ski/snowboard action.  Since full days out on the slopes can hit you hard, prepare for your trip with our three part series of Trainer tips.

From MINT Trainer, Canaan Dorian
Snowboard Training Tips/Stabilization techniques

I love to get to the mountains and snowboard but its always the first couple runs that are the most challenging when you have been out of it for 8 months or if you are like me and just get that one trip in a year. Working on stabilization exercises will not only improve your technique but is the best possible way to prevent injuries. A stable joint can protect the rest of your body when accidents do happen. Here are some good tips to keep in mind when training this season:

* Work on strengthening your Hamstrings Quadriceps to stabilize your knee joint. With 2 feet on a single board the twisting and torque that can affect your knee is sometimes inevitable with a fall. A strong knee joint will prepare you and also give you the muscular endurance you need for the longer runs. Favorites to try: Bosu Squats, TRX suspended lunge, lower body work with an Indo board.

* If you do fall your chest, shoulders, and arms are pushing you back up quick. My favorites to get ready for this are Planks on the bosu, TRX push ups, Medicine ball push ups, and kettle bell snatch’s standing on the bosu or balance board. The instability aspects of these exercises will strengthen the right muscles and make your shoulder joint more stable.

* A strong core is really important for snowboarders when you switch directions constantly on a run. Pikes, and standing oblique twist with added weight are two of my favorites because they directly relate to the movements you will be making. Shoot for timed exercise training and circuits to best increase your muscular and cardiovascular endurance simultaneously