8 Training Programs to Boost your Ski and Snowboard Performance
To get better in ski and snowboard performances, a lot of training programs should be observed. These training programs enable the ski and snowboard participants last longer, stronger and have great fun.
The training program strengthens the gluteus muscle, quads and hamstrings which are the muscles in the lower body used in snowboard and ski performances.It additionally improves your stability and flexibility which in turn helps in the control of the knees and other areas that can be affected in case of ski accidents.
The ski training program should begin a few months before the ski performance and should be done at least three times in a week to achieve desired goals.
While training, you should bear in mind that you are working on maintaining balance, cardio bump, endurance, and the boost the muscle power for a better ski and snowboard performance.
The following training program should be followed;
Warm-ups always come first in every training session because it prepares the body for the strength needed for the exercise ahead. It also improves flexibility and gives the body the needed balance for snowboard and ski.
Warm-ups activate muscles and improve mobility needed for the snowboard and ski.
Warm-up exercises should include simple cardio exercises and should take about 12 minutes to be completed. The warm-up activity can vary and rest of about 50 seconds should be observed after each exercise.
The activities for warm-up include running, stretching, jogging, jumping and a host of other simple cardio exercises. These exercises can be done for about three sets resting in between sets.
The walking lunge is a rotation exercise that helps improve snowboard and ski skills by working on the stomach, gluteus muscles, hamstrings and quads.
To practice the walking lunge exercise;
- With your feet moderately apart while standing
- Step forward one foot then the knee back should drop on the ground and the knee forward should form both 90-degree angles
- With your arms at your chest height
- Rotate your body as you step forward to the side of your lead knee
- Repeat the action with the other leg for the next lunge
- Do ten sets of twenty
The balance exercise enables the ski performer to have control of the ski by developing powerful coordination of the hip. It generally promotes balance and builds up the hamstrings and gluteus muscles.
To practice the balancing exercise;
- Stand straight with your hands stretched forward
- Slightly bend your knees and stretch out the right leg forward
- Return the leg to the center and immediately take it backwards
- Return it to the center
- Take it to the left side
- Return it and then
- Take it to the right side
- Repeat the action with the left leg and do 7 sets on each of the legs.
Hip strength exercise
This exercise strengthens the muscles of the hip and gluteus to avert pains in the knee. It actually controls the knees.
To practice hip strength exercise;
- Stand erect on your left leg
- Lift your right leg back a little above the ground and from the hip
- Move your body forward and then roll your hip from the foot standing
- Repeat the action with the right leg
- Do 20 sets of each leg.
Adductor bridge exercise
As you ski and snowboard, your inner thigh gets worked up. The adductor bridge exercise strengthens the thighs muscles for an enjoyable ski and snowboard performance.
To start, roll up a blanket
- Lie flat on your back;
- Bend your legs to a 90 degrees angle and your feet and hands straight on the ground
- Place the rolled-up blanket in between your thighs and hold it firm
- Push your hips up by driving down through your feet. As you do this, you will fell the inside of the thigh feeling the fatigue on the variations
- Remain in that position for 25 seconds
- While in control, lift down the hips and let it dropdown
- You can practice 5 sets repeating 20 times.
Squat lunge exercise
The squat lunge exercise works the muscles of the hamstrings, quads and glutes. For better training,
- Stand straight with your feet slightly apart
- gently squat down to make a 90 degree with your knee as if you are sitting down
- Stand up and kneel with the left leg
- Stand up again,
- Squat as you have done before in a 90 degree,
- Stand up and kneel with the right leg
- Repeat and do 12 reps on one leg then the other.
Lateral Ski Jump
This exercise helps maintain agility during ski and snowboard performances and also strengthens the muscles.
For better performance,
- Draw a straight line on the floor
- With the feet slightly apart while standing, squat on one side of the drawn line
- Quickly bounce to the other side of the line and return to a squat
- While on the squat, bounce to the other side of the line again and keep repeating the process having a minute rest in between the sets
- You can do 5 sets of 25 reps.
One leg deadlift
This exercise works the muscles of the hips, knees and torso by stretching them to get them ready for the ski and snowboard performance. It makes the performers last long and enjoys the exercise more.
For the one-leg deadlift practice;
Ski and snowboard performances can be boosted using the above-mentioned training program so that the participants will enjoy their performances and last as long as they desire. It is important that the training program should be started a few months before the actual performance.