Snowboard Balance Training

Snowboard Balance Training
The best snowboarders use a minimal amount of muscle power. Their skill comes from dynamic balance. Note the emphasis on the word "dynamic." It implies balance in motion, which differs from static balance. Although static balance exercises, which usually involve standing on one leg, can be a good starting point for snowboard balance training, it's important to progress to exercises that involve balance while moving. That said, your static balance exercises can serve as diagnostic tools. They can let you know if you have better balance on one leg than the other.


Difficulty: Moderately Challenging

Things You’ll Need:
  • Balance board Bosu Comfortable shoes Comfortable clothing
  • Balance board
  • Bosu
  • Comfortable shoes
  • Comfortable clothing
Step 1
Activate your deep core muscles. Balance training without core activation is like snowboarding without a snowboard. Contrary to popular belief, it's not the superficial layer of abdominal muscle, the layer used for crunches, that enhances balance. Your deeper core muscles help you maintain the postural alignment necessary for dynamic balance and stability. In some cases, they might need a wake-up call. Fortunately, it's easy to do this. The deeper layer of core muscles are responsible for drawing your abdominals inward. Ten times a day, simply draw your belly button toward your spine. Hold the contraction for 10 seconds.
Step 2
Stand on one leg. Try to keep your weight centered. If you feel you're leaning into one hip, imagine that you have a third leg going down the center of your body. This may help you get back into alignment. Then, try this on the other leg.
Step 3
Repeat Step 1, but this time shift your weight back and forth from your heel to your toes. Don't lift your heel or toes. Simply shift your weight. This exercise improves what is known as fore/aft balance on the slopes.
Step 4
Try the one-leg balance and the heel-to-toe shift with your eyes closed. This exercise improves proprioception. Proprioception helps you stay aware of the terrain under your feet. Having good proprioception is important in whiteout conditions, when you can't see the terrain.
Step 5
Perform balance exercises on a balance board. This can include working with the platform side of a Bosu, a Vew Dew Board, Bongo Board or any other type of balance board. Begin by shifting your weight back and forth, or from what would be toe side to heel side on the slopes. Then, try a lateral shift from side to side.
Step 6
Perform a series of squats on the balance board. Hold the final squat, and shift your weight forward and back and side to side. This will improve strength and balance.
Step 7
Have a friend toss a medicine ball to you while you are on the board. This enhances agility, which improves reaction time.

Tips & Warnings

Before you strap on your board, warm up with some easy balance exercises.
Have a friend spot you when using a balance board.

Article Written By Lisa Mercer

In 1999, Lisa Mercer’s fitness, travel and skiing expertise inspired a writing career. Her books include "Open Your Heart with Winter Fitness" and "101 Women's Fitness Tips." Her articles have appeared in "Aspen Magazine," "HerSports," "32 Degrees," "Pregnancy Magazine" and "Wired." Mercer has a Bachelor of Arts in psychology from the City College of New York.

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