Pre-Season Fitness

Comment Share Posted on Wednesday May 20th at 3:57 p.m. Tweet

If you already snowboard, you'll know that efficient snowboarding requires a certain degree of balance and core stability. If you are new to snowboarding, you'll see and feel this when you first start out. If you can improve your balance and core stability before you get started on the slopes, you'll have a more enjoyable time.

We have included 4 exercises that will specifically help in your pre-season conditioning. Whilst these exercises can be done on their own, you can easily incorporate these into your current programme. This will increase your session and make it more challenging and specific to snowboarding. If you want to challenge your current exercises even more, focussing more on core stability, think about standing on an unstable surface, such as a Bosu or a foam pad.

1.The triceps wood chop

The triceps wood chop is an excellent exercise to work the torso and arms at the same time. You can use any cable system or a power band attached to a high point.

Stand to the side of your machine. Your feet should be hip width apart with the feet slightly out. Grasp the handle with both hands (tip: use an ‘over and under' grip as if you were going to climb a rope). From this start position, as your hips start to turn away, pull the handle down and across the chest towards the opposite knee, extending your lead arm to a full extension at the bottom. Pause and return to the start. Repeat for the desired reps and switch sides. The whole movement should look and feel smooth and fluid.

2. The dumbbell bent row

The dumbell bent row focuses on your core and back. This exercise can also be done with barbell or power bands.

Start with either a hip or shoulder width stance holding the dumbbells out in front of you. Your trunk will be slightly bent forward at the hips. Focus on keeping a neutral spine (a flat back) and pull the dumbbells to your side. Keep your core tight during the movement. Return to the start position and repeat.

This movement should be a slower controlled motion. Another more advanced option is to alternate the dumbbell movement one arm at a time.

3. The double dumbbell twister

The double windmill twister will help to teach great coordination and strength through your core.

Start from a slightly staggered stance, your weight distributed slight forward towards onto the toes. Using your dumbbells swing them back and forth across the body with a rhythmic motion.

As you are doing this movement you need to really focus on not over rotating (it's not a golf swing!) and keeping the core and back strong - don't relax your posture.

4. The cable squat press

The cable squat press is going to work your legs, core, shoulders and arms so a lot of bang for your buck. If you want to get your heart rate up - hit this one!!

Start from a standing position with your hands at shoulder height, feet shoulder width apart, toes pointed out slightly. Brace to keep the handles at shoulder height. Slowly squat down and as you come back up drive one hand up into a shoulder press. As you return the hand to shoulder height squat down and repeat the squat/press movement on the other side. When you become more comfortable with the movement you can start to rotate through the body a bit as well.

Remember to have a good warm up and keep your focus on the core and back.

These exercises are a great way to begin your pre-seasoning conditioning, but for optimum results and on-going training we suggest you incorporate Group Fitness classes into your weekly exercise routine, particularly Les Mills BODYATTACK®, or try working out with one of our Les Mills BodyTrainer^TM Personal Trainers.