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Strength and landing workout for snowboarders: legs, trunk rotation, landings and wrists

In elite snowboarders, leg strength and power go with faster times, and the FIS's experts recommend strengthening the legs, trunk and neck, keeping the spine, hips and ankles mobile, "especially in snowboarding where softer boots are used", and training landings on both legs equally. This session puts those together and adds to the site's ski fitness workout with more trunk rotation, landings, wrists and neck. No study has shown that training prevents snowboarding injuries: in a fall, wrist guards and a helmet are what the evidence supports.

45 minIntermediate19 movesA wall · A dumbbell · A bench or box · A step · A band · An anchor point · A cable machine · Other / check instructionsHip abductors · Shoulders · Glutes · Hip flexors · Forearms · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Step jack (low-impact jumping jack)60 s
    Beginner · Hip abductors, Shoulders, Calves · 3D demoLow impactEasier: Seated marchHarder: Jumping jack
  2. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wallHarder: 90/90 hip lift-off
  3. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoGentleHarder: Wrist flexor stretch

Legs

Rest 60 to 90 s

  1. Dumbbell goblet squat3 × 8 to 12
    Intermediate · Quads, Glutes, Abs · 3D demoHeavy enough to leave 1 to 3 reps in reserveEasier: Bodyweight squatHarder: Back squat with bands
  2. Rear-foot-elevated split squat (Bulgarian split squat)3 × 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoThe same reps on both legsEasier: Reverse lungeHarder: Split squat jump
  3. Single-leg Romanian deadlift3 × 8 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at firstEasier: Dumbbell Romanian deadlift

Landings

Rest 60 s

  1. Box drop landing3 × 5
    Intermediate · Quads, Glutes, Hamstrings · 3D demoStep off and land on both feet at once, quiet and balanced, as on a boardEasier: Snapdown to athletic landingHarder: Depth jump
  2. Jump squat3 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoFeet at your stance width; land softlyEasier: Bodyweight squatHarder: Box jump
  3. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoThe same on both legs, as the FIS experts adviseEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Trunk: resist and rotate

  1. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoPress out and don't let the band turn youHarder: Pallof press
  2. Cable wood chop2 × 8 each side
    Advanced · Abs, Shoulders, Glutes · 3D demoTurn from your hips and trunk togetherEasier: Standing trunk rotation with a ball
  3. Side plank2 × 20 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoA straight line from head to feetEasier: Knee side plankHarder: Side plank with leg lift

Arms, wrists and neck

  1. Push-up2 × 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoKnees down if you need to: you push up off the snow all dayEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Wrist curls12 slow reps
    Beginner · Forearms · 3D demoA light dumbbellEasier: Wrist-extensor eccentricsHarder: Plate pinch
  3. Reverse wrist curl12 slow reps
    Beginner · Forearms · 3D demoLighter stillEasier: Wrist-extensor eccentricsHarder: Plate pinch
  4. Isometric neck holds (four-way)3 holds of 5 to 10 s each direction, light effort
    Beginner · Neck · 3D demoPress your hand against your head without moving itEasier: Chin tuckHarder: Chin tuck with head lift

Balance, ankles and falling

  1. Balance board stand2 × 30 s
    Beginner · Calves, Shins, Hamstrings · 3D demoSoft knees, in your riding stanceEasier: Single-leg stand
  2. Knee-to-wall ankle rock8 slow rocks each side
    Beginner · 3D demoHeel down: ankle range for soft boots
  3. Rolling like a ball (Pilates rolling back)5
    Intermediate · Abs, Back, Hip flexors · 3D demoChin tucked: practise keeping your head off the ground as you roll back. No trial has tested fall practiceHarder: Seal (Pilates)

Tips

  • Twice a week for 6 to 8 weeks before the season or a trip, then once a week while you're riding.
  • Keep one hard interval session a week too, such as the Norwegian 4x4, so your legs last more runs.
  • Training won't protect your wrists in a fall; wrist guards do.
  • Learn new jumps and spins on a trampoline or into an airbag first, as the FIS experts advise.
  • With a sore knee or a past ACL injury, leave out the jumps and hops until your physio clears you. Under-16s: bodyweight versions with a coach watching.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

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A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

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Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

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Questions people ask

How long does the strength and landing workout for snowboarders: legs, trunk rotation, landings and wrists take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A bench or box, A step, A band, An anchor point, A cable machine, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 14 of its 19 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.