Build Explosive Strength for Snowboarding: 5 Rider-Focused Moves
Explosive strength isn't just for pro athletes—it’s for every snowboarder who wants to execute better ollies and jumps with more pop, bigger air, and better control. Whether you're boosting off side hits, ollieing over slow signs (jk, don’t do this (or are we?)), or just trying to stay light on your feet, building explosive strength will level up your riding. Like all of the articles in our snowboard fitness series, you don’t need a gym to train explosive strength, just a patch of flat ground and the desire to get stronger.
The following five exercises will help you build explosive strength for snowboarding, focusing on key movements that transfer directly to ollies, jumps, and dynamic control on snow. Each exercise targets the muscles and movement patterns riders rely on most—quads, glutes, hamstrings, and core. Get stronger, so you can boost all day.
- Broad Jumps – 6 reps
- 180 Squat Jumps – 10 reps each direction
- Bulgarian Split Squats – 8 per leg
- Hollow Hold – 30 seconds
- Mountain Climbers – 30 seconds
1) Explosive Strength for Snowboarding: Broad Jumps
Broad jumps are a classic plyo movement that train your entire lower body to generate the power needed to ollie or launch off a jump. They build coordination, balance, and strength in your hips, glutes, and hamstrings, while also teaching your muscles to fire quickly and land with control. This is one of the best foundational exercises for developing explosive strength for ollies and jumps.
How to Do Dead-bugs: Step-by-step Instructions
Step 1: Stand with your feet shoulder-width apart and knees slightly bent, arms relaxed at your sides.
Step 2: Hinge at the hips and swing your arms back to load power into your legs.
Step 3: Explosively swing your arms forward and jump forward as far as you can, landing softly with your knees bent and feet shoulder-width apart.
Step 4: Reset after each jump. Don't rush—focus on maximum distance with good form.
Step 5: Perform 6 reps, resting 15–30 seconds between each jump.
2) Explosive Strength for Snowboarding: 180 Squat Jumps (Frontside & Backside)
Snowboarding requires rotation for spinning into tricks, coming out of turns, and generally looking steezy as you fly through the air. 180 squat jumps not only build leg power, they help improve your spatial awareness and body control while rotating. By practicing both frontside and backside spins, you’ll develop better balance and control in all directions (hello, switch maneuvers,) while dialing in muscle memory for explosive movement and air awareness.
How to Do 180 Squat Jumps: Step-by-step Instructions
Step 1: Begin in a squat position with your feet shoulder-width apart and your arms slightly in front of you.
Step 2: Explode upward from your legs, using your arms for momentum as you rotate 180 degrees in the air (either frontside or backside).
Step 3: Land softly back into a squat position, absorbing the impact with bent knees and a strong core.
Step 4: Immediately load into the next jump, spinning in the opposite direction.
Step 5: Alternate between frontside and backside jumps, performing 10 total reps in each direction.
Pro tip: You can place a strip of painters masking tape on the floor as a reference to help you better nail those perfect 180-degree jump landings.
3) Explosive Strength for Snowboarding: Bulgarian Split Squats (Use a Chair)
This single-leg exercise is a powerhouse for snowboarders. Bulgarian split squats build lower-body strength and stability, isolate imbalances, and force your quads, glutes, and hamstrings to work independently—just like they do when you’re carving, pressing, or landing off-axis. They also improve hip mobility and knee control, both of which help prevent injuries and improve pop.
How to Do Bulgarian Split Squats: Step-by-step Instructions
Step 1: Stand a few feet in front of a chair or bench. Extend your right leg back and place the top of your foot on the chair.
Step 2: Keep your chest up and core tight as you slowly bend your front knee to lower into a lunge position.
Step 3: Lower until your front thigh is roughly parallel to the ground, making sure your knee stays in line with your foot.
Step 4: Push through your front heel to return to standing.
Step 5: Perform 8 reps on one leg, then switch sides and repeat.
4) Explosive Strength for Snowboarding: Hollow Hold
A strong core is the foundation of explosive strength for snowboarding. The hollow hold builds deep abdominal strength and spinal control—key for holding grabs, rotating cleanly, and staying balanced through turns or landings. It’s a deceptively simple-looking movement that’s common in gymnastics for a reason—it works
How to Do a Hollow Hold: Step-by-step Instructions
Step 1: Lie flat on your back with arms extended overhead and legs straight.
Step 2: Engage your core and lift your shoulders and legs a few inches off the ground, keeping your lower back pressed firmly into the floor.
Step 3: Hold this position for 30 seconds, keeping tension throughout your core and avoiding any arching in the back.
Step 4: If this is too challenging, bend your knees or bring your arms by your sides to modify.
Step 5: Breathe steadily and stay tight the whole time.
5) Explosive Strength for Snowboarding: Mountain Climbers
Mountain climbers round out this explosive strength workout with a dose of cardio, core, and dynamic coordination. They mimic the fast twitch movements used in pumping, skating, and absorbing terrain, while strengthening your shoulders, chest, and abs. Bonus: They’ll leave you sweaty and stoked.
How to Do Mountain Climbers: Step-by-step Instructions
Step 1: Begin in a high plank position with hands under shoulders, core tight, and body in a straight line from head to heels.
Step 2: Drive your right knee toward your chest, then quickly switch and drive your left knee forward.
Step 3: Alternate legs in a running motion, keeping your core braced and hips low.
Step 4: Continue for 30 seconds at a consistent, fast pace. Focus on control and stability—don’t let your hips bounce or sag.