How to Train for Snowboarding || REI

How to Train for Snowboarding || REI


hey I’m dr. Sam a PT here with REI co-op
and with the help of Anna we’re gonna run through some crash-landing exercises
for snowboarding with you it’s really important to cross train for
snowboarding to try and prevent injury nail those turns and keep up that
stamina on the slopes for snowboarding will work on hip roll walking lunge with
rotation lunge squat lateral jump plank hold with leg movements squat with heel
toe raise lift hip o’clock during this video we’ll do a quick demo of each
exercise and lay out a basic training plan for you remember before you start
any exercise to consult your doctor or physical therapist if needed hip roll so we really want to prep those hips
before we get started on some of these other more intense exercises and the
hips are going to be important to really control the way that that knees moving
and preventing all of this diving in so really trying to get that full rotation
shooting for 15 reps each side going through that one time if that feels a
little too hard you can put your back foot down and turn that way really still
feeling that work happening in that hip or grab onto something nearby you may be
a countertop or a chair to stabilize yourself and just using the chair as
much as you need it walking lunge with rotation let’s warm up with the walking
lunge and rotation exercise to really get your body ready for all the other
movements we’ll be doing just to remember as you’re doing the walking
lunge to keep everything in the nice alignment from your hip to your toes and
trying to stay nice and tall as you rotate through ideally you want to be
able to go about 10 spaces out and 10 spaces back one way to modify this if
you’re short on space is just like Anna taking a couple steps at a time or not
going as deep into that lunge lunge squat what’s important here is as you’re
transitioning from that squat to that lunge to really make sure that that
needs not wobbling or really going past your toes here so if you can you’re
gonna shoot for doing 15 each leg and running through one set of that before
moving on to the next exercise some easy things that you can do to modify it are
not going as deep into that squat or as deep into that lunge maybe just putting
your foot back behind you and coming back up to the start position lateral ski-jump since is this such a
dynamic movement you want to make sure that when you’re landing it’s nice and
soft and you’re not wobbling there so that we’re really working on that power
through our hips and our quads shooting for jumping 15 times to each side going
through that once before you move on to the next exercise
ways that you can make this harder are jumping farther to each side or zayna’s
going to show here really sinking down into it and then you can make it easier
by simply stepping to the side and working on balance that way plank hold with leg movements as you get
into that plank position you really want to focus on keeping that back nice and
flat so think about tucking that belly button to your spine and starting from a
good stable base what we’re gonna do then is have Anna perfect lift that knee
and then out to the side as you’re dynamically moving with this exercise
try not to let those hips really rock with the motion and focus on really
engaging those leg muscles to move that leg out and back so ideally you want to
try to hold this position for 30 seconds to make it harder see if you can work up
to that 60 seconds and then to make it easier what you’ll do is as you come
into each position dropping that foot down so that you feel nice and stable
throughout the movement squat with heel toe raise this exercise
is gonna really help you with that endurance that you need as you’re going
into turns and carving down the mountain so when she sets up into the squat she’s
just gonna make sure that she’s keeping her back nice and straight and not
letting her knees dive in as she’s raising on to her toes and her heels
we’ll call that one rep try to do 15 of those to make it a little bit easier
just try not to go as deep into that squat and really try and keep pressing
up onto your toes and then back onto your heels
lift as you do the lift remember to really turn through your trunk and not
your arms to minimize the loading on your shoulders and then as you come
through really extending on your toe to work on that glute versus arching
through your back and is only gonna do a few for us but try to do 15 each side
for one set and then to make it a little bit harder you can of course move away
from your anchor point to make that band tighter or you can move towards it and
make it a little bit lighter shoot for a band that’s about medium resistance hip
o’clock as you work through the hip clock some
things to remember are trying to not let that knee wobble and then as you take it
into different directions like Anna is here not letting your weight shift over
ideally you’d run through this about four or five times on each leg for one
set and making sure as Anna’s doing coming up to a nice tall position
between each movement to make it a little bit easier try not to go out as
far and really focus on that balance part of it and then to make it harder go
ahead and see if you can squat deeper into each position now that you finished
running through that once take a break maybe a couple of minutes and see if you
can go through that two or three more times throughout the week see if you can
do this routine two to three times alternating with a day of rest or maybe
throwing in some cardio of your choice when you’re getting ready to start
training think about starting these exercises six to eight weeks before the
season here’s a reminder of the exercise list again with a number of suggested
repetitions great job hope to see you out there and if you’d like check out
some other videos on snowboarding Oh

Antonio Breitenberg

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3 thoughts on “How to Train for Snowboarding || REI

  1. PolyByte Studios says:

    Nice!

  2. Francois Dupont says:

    How to Train for Snowboarding
    equipment needed: Board, Snow
    how to: doing it

  3. Clownish-Gambino says:

    Why am I watching this

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