07-08 Pre-Season Training ....

Dealing with aches and pains--and better yet, avoiding them--and fitness related to snowboarding. This is also the place to talk about helmets, safety pads, and goggles.

07-08 Pre-Season Training ....

Postby PamelaDare » Mon Jul 30, 2007 12:26 pm

I am looking for a sport specific training/conditioning programme that is self directed. I've run across a few for skiing but it isn't the same as snowboarding now, is it?

PD
Last edited by PamelaDare on Mon Dec 10, 2007 3:58 pm, edited 4 times in total.
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Postby alchook » Sun Aug 05, 2007 12:37 pm

Ever use a Bosu Ball?

They have a DVD specifically designed for skiing/riding.
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Bosu dvd..

Postby PamelaDare » Sun Aug 05, 2007 1:35 pm

Do you have a name of the disk?
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Postby alchook » Sun Aug 05, 2007 9:55 pm

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Postby PamelaDare » Mon Aug 06, 2007 4:33 pm

It was ordered today. Thank you again!

PD
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Postby MunkySpunk » Tue Aug 21, 2007 10:32 am

I'd suggest heavy emphasis on the flexor and extensor muscles and tendons of the lower leg.

Couple exercises you can do are simple calf and toe raises. Grab a couple of weights and stand on a raised surface (it doesn't need to be any more than 6 inches high) on the balls of your feet with your heels hanging off. Just go up and down on your toes and back down again, working the calf muscles.

That's the easy part. A bit harder and more painful is going to be the anterior flexor muscles and tendons. Sit down with your feet flat on the ground and lay a weight plate across your toes. Lift up your toes (and consequently the weight) while leaving your heel on the floor.

If you haven't done any of this in a while, you'll probably get tendonitis for a week or so until your body build up those ligaments again. But better they hurt now and you get it over with than they hurt after the first day of a three day snowboard weekend.

Essentially what you're doing is exercising the muscles you use for heel and toe side leans anyway.

General leg exercises are also going to help, just make sure you don't overdo it. A properly performed squat (ask someone to help you learn) with little to no weight will work wonders. Unless you're experienced at lifting, you'll want to make sure your feet are on the ground for just about every leg exercise you do, it will help prevent injury.

You'll be sore, that's normal, and it'll pass. Just make sure you're not confusing general muscles and tendon soreness (which is good) for bone and joint soreness (which is bad).

Important: If you're doing any sort of leg press maneuver (pushing weight away from your body with your legs) DON'T lock your knees straight with the weight on, you'll screw up your articulating cartilage.

Don't forget to jog or hit the elliptical for a good cardio workout.

And stick with it. Don't give up on your exercise routine and everything will come in time, guaranteed.
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Postby PamelaDare » Tue Aug 21, 2007 1:41 pm

Sounds like a plan. You provided a great deal of info; are you a trainer?

PD
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Postby PamelaDare » Tue Aug 21, 2007 1:53 pm

I did manage to find a useful link from Pro-Ride out in Whistler.


http://www.pro-ride.com/snowboard_workout_core.cfm


There are a few exercises here that I wasn't aware of that I am going to incorporate into what I am now doing.

Hope others find this info useful.

PD
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Postby PamelaDare » Tue Aug 21, 2007 1:54 pm

alchook wrote:Ever use a Bosu Ball?

They have a DVD specifically designed for skiing/riding.


How often do you do this training?
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Postby PamelaDare » Tue Aug 21, 2007 1:59 pm

PamelaDare wrote:It was ordered today. Thank you again!

PD


..and it was received yesterday. It looks good.
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Postby MunkySpunk » Wed Aug 22, 2007 10:27 am

PamelaDare wrote:Sounds like a plan. You provided a great deal of info; are you a trainer?

PD

No. Just a biologist that tries to live healthy is all.
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Postby PamelaDare » Wed Aug 22, 2007 1:39 pm

MunkySpunk wrote:
PamelaDare wrote:Sounds like a plan. You provided a great deal of info; are you a trainer?

PD

No. Just a biologist that tries to live healthy is all.


Ah. :)
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Postby borts » Wed Aug 29, 2007 6:46 pm

Here is a great site that has an article on pre season training with a four week plan.

http://www.denverpost.com/fitness/ci_4567782
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Postby John » Wed Sep 19, 2007 8:02 pm

PamelaDare wrote:
PamelaDare wrote:It was ordered today. Thank you again!

PD


..and it was received yesterday. It looks good.


Could you give us a review after you've had a chance to use it for a while? I use a ball like this, too, so I'd like to see what you think of the exercises.
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Postby PamelaDare » Mon Sep 24, 2007 11:21 am

I've just started using it (out of town--no dvd player around). I'll give it a week - ten days and let you know how it goes.

:0)
Last edited by PamelaDare on Fri Oct 12, 2007 12:46 pm, edited 1 time in total.
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