Preseason Training for SOST Riders

Train Smart. Ride Strong. Stay Safe.

Preseason workouts help our riders build strength, sharpen balance, and reduce the chance of injury before the first snow falls.

Snowboarding is an incredible sport, but it’s also demanding on the body. Doing preseason training is one of the best ways to reduce the chance of injury once the snow starts falling. By building strength, balance, and flexibility now, our riders will be more confident, more resilient, and ready to ride hard all season long.

Goal: Train 3 times per week

Time: 25–35 minutes per session

Where: At home, in your living room, garage, or backyard

Safety Tip: Always practice in a clear, safe space to protect yourself and your board.

Warm-Up (5 minutes)

Get your body moving and ready to train:

  • Jumping Jacks – 2 minutes

  • Arm Circles & Shoulder Rolls – 30 seconds each direction

  • High Knees or March in Place – 1 minute

Dynamic Stretches (5 minutes)

Loosen up and prep your muscles for movement:

  • Leg Swings – 10 each leg (front/back + side/side)

  • Hip Circles – 10 each direction

  • Torso Twists – 20 total

Strength & Balance Circuit (15–20 minutes)

Do 2–3 rounds. Rest 1 minute between rounds.

  • Squats – 12–15 reps

  • Lunges – 10 each leg

  • Push-Ups – 8–12 reps

  • Plank Hold – 30–45 seconds

  • Glute Bridges – 12–15 reps

  • Single-Leg Balance Reach – 8 each side

Cool-Down & Flexibility (5 minutes)

Stretch it out to recover and stay flexible:

  • Hamstring Stretch – 20 seconds each leg

  • Quad Stretch – 20 seconds each leg

  • Seated Figure-4 Stretch – 20 seconds each side

  • Child’s Pose – 30 seconds

Optional: Dryland Training (Board-On Drills)

For athletes who want to take it further, strap into your snowboard at home (on carpet, grass, or another safe surface). These drills build balance, edge control, and board awareness.

1. Jumping with Board On

  • How: Stand with knees slightly bent, feet shoulder-width apart. Do small vertical jumps, keeping the board level and landing softly with bent knees.

  • Why: Builds explosive leg power and gets riders used to the weight and feel of the board underfoot. Helps with pop for ollies and absorbing landings.

2. 180° Jumps

  • How: From a balanced stance, jump and rotate your body 180° in the air, landing facing the opposite direction. Alternate clockwise and counterclockwise.

  • Why: Trains controlled rotation, balance on landing, and spatial awareness — all key for spins and quick transitions on snow.

3. 360° Jumps (Advanced)

  • How: Perform a full 360° spin in the air, using your shoulders and arms to guide rotation. Land balanced and stable.

  • Why: Develops air awareness, rotation control, and confidence with spins. Builds coordination between upper and lower body.

4. Butters (Presses)

  • How: Shift your weight toward the nose or tail of the board, lifting the opposite end slightly off the ground. Hold for a few seconds, then switch.

  • Why: Improves balance, edge feel, and board control. Mimics butter tricks on snow and teaches riders how to manage weight distribution.

5. Edge Control Drill (Heels & Toes)

  • How: Stand balanced on your board. Slowly rock back onto your heels, lifting the toeside edge. Then press into your toes, lifting the heelside edge. Keep movements smooth and controlled.

  • Why: Builds edge awareness and strengthens the muscles used for carving. Helps riders feel the difference between heel- and toe-side pressure before they hit the slopes.