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Fitness

Strength and Conditioning Components for Elite Snowboarders

Snowboarding has become an exceedingly popular extreme sport in the last 20 years. For most snowboarders, training in the off season and working out in a gym can be an uncommon practice.

Mindith Rahmat

Written by Mindith Rahmat Last updated on April 26, 2011

Snowboarding has become an exceedingly popular sport in the last 20 years. For many snowboarders, training in the off season and working out in a gym isn’t a common practice.

With the popularity of elite snowboarding and the Winter Olympics, top snowboarders are now training as professional athletes. The need for specialized, off-hill strength and conditioning is essential for extreme sports including snowboarding.

What Are The Physical Demands of Half-pipe?

Research in the Open Sports Medicine Journal outlined objectives for strength and conditioning programming for these diverse and dynamic athletes. The research examined the specific areas that snowboarding athletes need to develop. Researchers focused specifically on the half pipe event.

Half pipe is the most well-known snowboarding styles, and elite snowboarding half pipe is a highly technical sport that requires a complex set of physical skills. Half pipe athletes snowboard in a giant pipe and perform a series of technical jumps and tricks. These skills are judged by their degree of difficulty and technical execution. Researchers point out the importance of strength training for these athletes due to the risks associated with tricks and jumps.

Professional Snowboard half-pipe competition 2009

What Does It Takes To Program Training For Snowboard Half-pipe?

One of the critical element of this sport in is the landing. Strength and conditioning coaches should be encouraged to program training that engages the muscle groups and skill areas required for snowboard landings. Coaches and athletes must have an understanding of the stress imposed on the bodies from the various mechanics of snowboarding. Coaches can play an important role in an injury prevention, athlete development, and performance. Coaches should have an understanding of volume, intensity, and energy systems required to facilitate training phases and competition during on and off seasons.

Strength And Conditioning Training Points For Snowboarders

  1. Joint mobility and range of motion work in all of the major joints.
  2. High intensity muscular endurance training.
  3. Core strength and smooth coordinated body movement.
  4. Maximal strength training including high load eccentric power work.
  5. Gymnastics skills including flexibility, stability, balance, trunk rotation and extension, and hip and trunk flexibility.
  6. Off-season dry land training including plyometric exercises, springboard diving, large and mini-trampoline training, and foam-pit work.
Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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