What are the most effective functional training exercises for snowboarders?

由人工智能和领英社区提供技术支持

Snowboarding is a fun and challenging sport that requires a high level of physical fitness, balance, coordination, and agility. To perform well on the slopes, you need to train your body to move functionally and efficiently in different planes of motion, under varying conditions, and with changing speeds and directions. Functional training is a type of exercise that mimics the movements and demands of snowboarding, and helps you improve your strength, stability, mobility, and endurance. In this article, we will show you some of the most effective functional training exercises for snowboarders, and how they can help you enhance your performance and prevent injuries.

此文章中的业界达人

由社区从 6 条内容中精选。了解更多

Perparim Ferunaj

Tai Chi and Senior Strength Instructor at Multnomah Athletic Club. Tai Chi instructor at Elite Care Assisting Living.…

1 Functional Movement Screen

Before you start any functional training program, it is important to assess your current level of movement quality, identify any imbalances or weaknesses, and address any pain or limitations. A useful tool for this purpose is the Functional Movement Screen (FMS), which is a series of seven tests that measure your basic movement patterns, such as squatting, lunging, pushing, pulling, and rotating. The FMS can help you find out where you need to improve your mobility, stability, or symmetry, and guide you to choose the appropriate exercises and corrective strategies for your needs. You can perform the FMS yourself or with the help of a certified professional.

添加您的观点

Sara Meister

Health coach for women. Feel energized, confident and motivated. Love how you feel, celebrate yourself.
举报内容
Before diving into specific exercises, it's crucial to undergo a Functional Movement Screen (FMS) to assess movement patterns and identify any asymmetries or limitations that may predispose you to injury. FMS helps pinpoint areas of weakness or imbalance. Tailored workouts can address individual needs and optimize performance.

已翻译

赞

2 Core Stability

One of the key components of functional training for snowboarders is core stability, which is the ability to maintain a neutral spine position and resist external forces that can cause unwanted movement or loss of balance. A strong and stable core allows you to transfer power from your lower body to your upper body, and vice versa, and to control your board with precision and confidence. Some of the best exercises to enhance your core stability are planks, side planks, bird dogs, dead bugs, and pallof presses. These exercises challenge your core muscles to stabilize your spine while moving your limbs or resisting rotation.

添加您的观点

Sara Meister

Health coach for women. Feel energized, confident and motivated. Love how you feel, celebrate yourself.
举报内容
A strong and stable core is the foundation of efficient snowboarding. Exercises such as plank variations, seated twists, and anti-rotation movements strengthen the deep core muscles, enhancing balance and control on the board. Incorporating stability ball exercises into your workouts, (such as stability ball pikes and rollouts) challenges core stability in dynamic settings, mimicking the demands of movements and forces during snowboarding.

已翻译

赞

3 Lower Body Strength

Another essential element of functional training for snowboarders is lower body strength, which is the foundation of your speed, power, and endurance on the snow. A strong lower body enables you to absorb the impact of landing jumps, carve turns, and navigate different terrains and obstacles. Some of the most effective exercises to build your lower body strength are squats, lunges, step-ups, deadlifts, and kettlebell swings. These exercises work your major muscle groups, such as your glutes, hamstrings, quads, and calves, and also improve your joint stability and mobility.

添加您的观点

Perparim Ferunaj

Tai Chi and Senior Strength Instructor at Multnomah Athletic Club. Tai Chi instructor at Elite Care Assisting Living. Personal trainer at Peak Performance gym
举报内容
An example I've seen is the help of practicing weightlifting styles, snatch and clean and jerk. In my over half a century as a competitive lifter and a ski lover, I've understood how helpful are the strength and power of a lifter to absorb the impact of landing jumps in both skiing and snowboarding.

已翻译

赞
Sara Meister

Health coach for women. Feel energized, confident and motivated. Love how you feel, celebrate yourself.
举报内容
The lower body bears the majority of forces while snowboarding, making lower body strength crucial for power generation and stability. Squats, lunges, and deadlift variations target key muscle groups including quadriceps, hamstrings, glutes, and calves. Incorporating unilateral exercises like single-leg squats and Bulgarian split squats improves balance and addresses muscle imbalances, enhancing overall lower body strength and stability.

已翻译

赞

4 Upper Body Strength

While snowboarding is mainly a lower body sport, you also need some upper body strength to balance your posture, control your arms, and protect yourself from falls. A strong upper body also helps you perform better in other activities, such as carrying your gear, pushing yourself up, or climbing stairs. Some of the best exercises to develop your upper body strength are push-ups, rows, pull-ups, dips, and shoulder presses. These exercises target your chest, back, shoulders, arms, and core muscles, and also enhance your scapular stability and mobility.

添加您的观点

5 Multiplanar Movement

Snowboarding involves moving in multiple planes of motion, such as forward and backward, side to side, and rotational. To train your body to adapt to these different directions, you need to include some multiplanar movement exercises in your functional training routine. These exercises challenge your coordination, agility, and balance, and help you prevent injuries and improve your performance. Some of the most effective multiplanar movement exercises for snowboarders are lateral lunges, skater hops, rotational lunges, crossover steps, and medicine ball throws. These exercises stimulate your neuromuscular system and increase your proprioception and awareness.

添加您的观点

Sara Meister

Health coach for women. Feel energized, confident and motivated. Love how you feel, celebrate yourself.
举报内容
Snowboarding (as well as skiing) requires movement in multiple planes of motion. Exercises such as lateral lunges, transverse lunges, and lateral bounds challenge lateral stability and improve agility, essential for navigating varied terrain and executing dynamic turns. Incorporating rotational exercises like medicine ball twists and cable chops strengthens rotational muscles, enhancing control and responsiveness while riding.

已翻译

赞

6 Dynamic Stretching

The last component of functional training for snowboarders is dynamic stretching, which is a type of warm-up that prepares your muscles, joints, and nervous system for the activity ahead. Dynamic stretching involves moving your body through a full range of motion, gradually increasing your intensity and speed, and activating your core and stabilizer muscles. Dynamic stretching can help you improve your flexibility, mobility, blood flow, and joint lubrication, and reduce your risk of injury and soreness. Some of the most effective dynamic stretching exercises for snowboarders are leg swings, hip circles, arm circles, torso twists, and inchworms. These exercises loosen up your major joints and muscles, and also improve your posture and alignment.

添加您的观点

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

添加您的观点

Sara Meister

Health coach for women. Feel energized, confident and motivated. Love how you feel, celebrate yourself.
举报内容
Females often face muscular imbalances between the quadriceps and hamstrings, which can increase the risk of injuries such as ACL tears. Scientific research has shown that females tend to exhibit greater quadriceps dominance compared to males, leading to an imbalance between the muscles of the front and back of the thigh. This imbalance can alter biomechanics and increase stress on the knee joint, predisposing female snowboarders to ACL injuries. By incorporating exercises that strengthen the hamstrings and improve overall lower body balance, such as deadlift variations and hamstring curls, female snowboarders can mitigate this imbalance and reduce the risk of ACL tears while enhancing their snowboarding performance.

已翻译

赞

Functional Training

+ 关注

给文章评分

我们借助人工智能创建了此文章。您认为这篇文章怎么样？

很棒不太好

举报此文章

查看全部

What are the most effective functional training exercises for snowboarders?

1

2

3

4

5

6

7

1 Functional Movement Screen

2 Core Stability

3 Lower Body Strength

4 Upper Body Strength

5 Multiplanar Movement

6 Dynamic Stretching

7 Here’s what else to consider

Functional Training

给文章评分

感谢您的反馈

更多Functional Training相关文章

更多相关阅读内容

What are the most effective functional training exercises for snowboarders?

1

2

3

4

5

6

7

1 Functional Movement Screen

2 Core Stability

3 Lower Body Strength

4 Upper Body Strength

5 Multiplanar Movement

6 Dynamic Stretching

7 Here’s what else to consider

Functional Training

给文章评分

感谢您的反馈

查看其他技能