Snowboard training at home guide

When the lifts stop turning, and Spring truly has sprung, it’s easy to let go of all the hard work you put in over the winter and focus on other things. But the off-season is almost as important as winter itself for snowboard training. 

While some have the luxury of jetting off to the Southern hemisphere, lapping indoor ski hills, or slashing some slush on high-altitude glaciers, summer means a distinct lack of snow for most. But that doesn’t mean you can’t keep your skills honed and your body strong for the coming season. 

That’s why we put together this guide of the top exercises you can do every day, at home, with no equipment, to keep yourself fit and ready for opening day. So if you’re ready to start your snowboard training, read on! Being fit is one thing, but do you have the right fit? Look good and feel good on opening day with our extensive range of performance outerwear, including the most stylish snowboard jackets and snowboard pants around.

Table of contents

Why train in the off-season?

Snowboard training might seem like something that requires a, um … snowboard. And while it’s definitely easier to hone your skills while riding, snowboarding has many components that can be maintained and even improved – even when there’s no snow in sight.

Improving your body is the best thing to do in the off-season. Staving off injury, and ensuring you’re strong and flexible for the coming season, is a great way to give yourself a head-start when you jump back into riding. 

We all know that feeling of discomfort in the first days back on snow, where everything feels stiff, your legs feel like they don’t bend that way, your knees ache, and the soles of your feet hurt like crazy. But with some targeted training, you can make your first day back on snow feel better than ever. So let’s dig a little deeper, shall we?

Four key components of at-home snowboard training

There are many facets of snowboard training, but in the off-season, we break our training into four key categories. These will all have their own exercises, which will help you work towards becoming stronger and less injury-prone come opening day.

Joint strength

Snowboarding is very punishing on the body, especially on your joints. Much like the suspension in a car, your joints absorb bumps and vibrations. So, having strong and supple ligaments, tendons, and cartilage is imperative to stave off injury and feel good while you ride. Strong joints mean you can ride for longer, and longer riding sessions mean better progression!

Muscular endurance

Muscular endurance is another big factor in snowboarding. While strength is definitely a good thing to work on, your muscular endurance is far more important. As you’re holding specific (usually unnatural) positions for extended periods and working your entire body as you ride, the ability to reduce strength fade (weakening over time) should definitely be a priority.

Flexibility training

You’ll be crouching, popping, twisting, carving, hucking, and doing all manner of other things while you ride, so being flexible is key. Flexibility doesn’t just mean being able to touch your toes, though. 

The ability to move around with a greater range of motion will not only improve your riding but will also help you master new skills more quickly. And it’ll help reduce the risk of injury during falls and from overextensions.

Balance work

We probably don’t need to state the importance of working on your balance, but just to give a quick overview: it’s sort of a big deal for snowboarding. Doing some balance work in the off-season will help your riding immensely. 

Riding with speed and confidence, being able to plow through uneven terrain, and, of course, keeping your composure through jumps, rails, and landings will be visible positive results from paying some extra attention to your balance work.

Joint strengthening exercises

For the joint strengthening exercises, we’ll be looking primarily at what’s known as plyometrics. Plyometric exercises are often associated with explosive strength, and that’s certainly a positive byproduct that’ll aid your riding. 

A really useful secondary effect, though, is the major strengthening of your joints. So, with that in mind, let’s look at some exercises!

Toe-balanced one-legged calf raises

This is an easy one to start with. It’s great for your ankle and foot strength! 

Jump-to-squats (step out)

Whereas most squats go down and then pop out, we’re doing the opposite here. 

Alternating single-leg jump squats

Building on the above exercise, alternating single-leg jump squats are exactly what they sound like. 

Lateral jumps

Lateral jumps take this even further.

Alternating split jumps

Bringing things a little closer, split jumps are great for foot and ankle strengthening. 

Muscle strengthening exercises

Strength and power are really important if you want to progress your riding. Often, as you push through the board, the snow pushes back. So, being able to throw some serious energy into your board is a great tool in any rider’s arsenal.

It’s what you need for powering through chunder without getting out of shape, muscling your way through a rough landing, or laying down a hard carve or powder turn.

Plank and mountain climbers

Everyone’s favorite! Core strength is vital for riding, and there’s no better way to strengthen your trunk than with a plank.

Side plank hip raises

Side plank is another favorite. 

Ski-sit

Aptly named, this quad burner involves little movement, but definitely puts your muscles through their paces.

One-legged squats/step-ups

Slowed-down, one-legged squats are an amazing muscle-building exercise.

Sumo squat

A strong glute and abductor region is essential for any rider. 

Flexibility exercises

Flexibility is at the heart of snowboarding, and you can improve yours to no end by dedicating just a few minutes a day. No special equipment or assistance is needed. 

Dig into these exercises and stretches to see an instant improvement in your overall flexibility — and your riding.

Hip flexors (standing or pigeon pose)

If you know your yoga, then you’ll already be halfway there with this one. Your hip flexors are at the front of your hips above your quads. A great stretch for these is: 

Hamstrings (seated forehead to knees)

This one’s easy and very effective. 

Knees (supported extension)

While the above takes care of the back of your legs, this is a great exercise for the front of your knees.

Ankles and hip abductors (sideways lunge)

This is a really great stretch that will stretch your ankles, knees, and hip abductors. 

Lower back (supine twists)

Achieve a great lower back stretch with supine twists.

Balance exercises

Getting your balance dialed in is another easy win for any snowboarder prepping for opening day. And luckily, there are some simple and easy exercises you can do to help hone your balance before those lifts start spinning.

One-legged squats (eyes closed)

A tough twist on a familiar exercise will improve your balance to no end. One-legged squats are tough for anyone, but if you close your eyes, you put the job of keeping your balance firmly with your inner ear. Your body will often need to react faster than your eyes will have a chance to on the mountain. So, being able to stay on your feet with your eyes closed is a good skill to have in the bag.

Warrior 3

Warrior 3 is a great yoga pose to improve your balance. 

Crow pose

This one takes serious core and wrist strength, but it’s worth it. 

V-sit

Luckily, this one is simpler. 

One-knee pose

This is a tough one to end with. 

More training tips – trampolines and cardio

While these are great exercises, you should definitely work on your cardio as well. Better cardiovascular fitness helps your muscles oxygenate more efficiently and perform at a higher level for longer. As such, it’s pretty important for any rider looking to improve.

Many athletes and coaches recommend trampolines for those wanting to get into freestyle. Trampolines help improve air awareness and train the feeling of weightlessness and rotation. 

However, not everyone has easy access to a trampoline or will even see a need for one in their riding. But it’s worth mentioning anyway if you are intent on catching some air on the mountain.

Conclusion

Fitness is really important, and there’s a reason that pro riders are called athletes. They train hard because being fit and healthy is imperative for your riding. So, go forth and take what you’ve learned into the off-season. Get those joints strong, those muscles burning, and that balance on point because the season is always just a little closer than you realize …

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