How to Train for Snowboarding: Build Strength & Control

Riding your best comes easier if you know how to train for snowboarding, which is different than run-of-the-mill strength conditioning, or cardio routines. To maintain strength and control from first chair to last lap, you'll want specific fitness in your core and legs, plus lungs to support it all.

If you’re joining us for the first time, we recommend starting with How to Warm Up for Snowboarding before diving into this easy five exercise routine.

Jump Rope: 1 Minute
Body Weight Squats: 25 Reps
Mountain Climbers: 30 Seconds
Plank: 1 Minute
Burpees: 10 Reps

1) How to Train for Snowboarding: Jump Rope

Jumping rope is one of the great underutilized exercises that activates just about every part of your body, mixing in balance and coordination while also providing a strong cardio benefit too. The nice thing about this snowboard exercise is that you can do it without a rope, if you don’t have one, and still get many of the benefits.

If you plan to use a rope, make sure you get one that is properly sized for you; the handles should reach your armpit level when you step on the center of the rope.

How to jump rope: Step-by-step Instructions

Step 1: Begin standing tall with your legs together. Hold the handles of your rope down at your sides with your elbows close to your torso. The rope should start behind your heels.

Step 2: Swing the rope up over your head using your wrists (not arms), jumping just high enough for it to swing under your feet as it comes down in front of you. As you land, absorb the impact gently, using your ankles and knees like a spring.

Step 3: Continue jumping rope for 1 minute. If you miss the timing of your jump and the rope gets caught on your legs, don’t worry, just re-set and start again.

2) How to Train for Snowboarding: Bodyweight Squats

Of all the different exercises we recommend when people ask us how to train for snowboarding, few improve stamina and strength more than bodyweight squats. Squats primarily target lower body muscles including the glutes, quads, hamstrings, and adductors. Spoiler alert, you want all of these to be strong and well-conditioned for full days of riding.

How to do Bodyweight Squats: Step-by-step Instructions

As with all exercises, proper form is important to get the biggest benefit with the lowest chances of injury. For squats, this means maintaining a shoulder-width stance with your feet and keeping your knees aligned over your toes. Additionally, keep your back flat and feet evenly planted on the ground (no rocking onto heels or toes) as you move through the motion of squatting.

Step 1: Begin with your feet planted solidly on the ground, shoulder width apart. Your toes can be facing straight ahead, or pointed out slightly, whichever is most comfortable.

Step 2: Lower down toward the ground, letting your knees and waist bend so your chest remains facing forward and your back stays flat (don’t round your spine). Keep your gaze forward, not down.

Step 3: Pause for a few seconds at the bottom of the squat, then stand up maintaining the flat back and proud chest. Repeat for a total of 25 reps.

3) How to Train for Snowboarding: Mountain Climbers

Mountain climbers are one of those full-body exercises that provide excellent training for snowboarding by targeting the core, hips, arms and shoulders, while bringing in cardio, coordination, and agility too. Mountain climbers make a great addition to this strength and control-focused training routine, but they can also be an effective standalone exercise if you’re short on time and need a quick hit to get your blood pumping.

How to do Mountain Climbers: Step-by-step Instructions

Step 1: Begin in a high plank position, hands aligned under shoulders and arms straight, like you are about to do a pushup. Your back should remain flat.

Step 2: Tighten your core, as if you are preparing to absorb a punch without letting your pelvis sag.

Step 3: Drive your right knee forward, toward your chest while maintaining your straight back and keeping your hips level.

Step 4: Now switch legs quickly, bringing your right leg back to the starting position and immediately driving your left leg forward, toward your chest. Think of the whole motion almost as if you were running in the pushup/high plank position.

Step 5: Maintain a steady pace, driving your knees to your chest: left, right, left, right, breathing through this one (you'll need to!) Perform the mountain climber motion vigorously for 30 seconds.

4) How to Train for Snowboarding: Plank

Having a solid core is the foundation for most movements our bodies are capable of, from squatting, to lifting, bending, and rotating. Keep this in mind when training for snowboarding and remember that a well-developed core will improve your balance, reduce the likelihood of injuries, and improve your ability to control your board.

How to do a Plank: Step-by-step Instructions

Step 1: Begin on all fours with your hands positioned directly below your shoulders.

Step 2: Extended your legs out behind you, assuming the pushup position.

Step 3: Confirm that your back is flat and your head in a neutral position with your gaze focused on the ground between your hands.

Step 4: “Hollow” your core, tightening it to maintain a flat back. Breath steadily, keeping your body tight.

Step 5: Hold the plank position for a count of 60 seconds.

5) Training for Snowboarding: Burpees

We’ve saved the best (worst?) exercise for last. Burpees help anyone who’s training for snowboarding develop explosive strength, cardiovascular fitness, mobility, agility, and provide full-body conditioning. Like mountain climbers, they’re best when included in a routine, but they are also effective as a stand-alone exercise if you are pressed for time.

How to do Burpees: Step-by-step Instructions

Step 1: Begin standing tall with your feet shoulder-width apart and your arms at your sides.

Step 2: Drop into a squat by bending at the knees and hips. Immediately after reaching the bottom of the squat, bend forward and place your hands on the ground in front of you.

Step 3: Supporting your body with your hands, perform a little “jump”, kicking both of your legs backward together so that you land in a pushup position. You hands should not break contact with the ground when doing this, just your feet.

Step 4: (Optional) Now perform a single controlled pushup, if able.

Step 5: Reverse the movement. Jump your feet forward, returning to the bottom of the squat position.

Step 6: Pushing down through your legs, stand up out of the squatting position explosively, performing a jump with your hands straight up in the air, above your head.

Step 7: Land softly on your feet, ending in a tall standing position, just as you started.

Step 8: Repeat this movement without stopping 10 times. If it feels challenging, you’re doing it right