Don’t Forget About Those “Knuckle-draggers!”

 Everyone talks about the upcoming “ski” season or what “ski” pass to get. But what about those “knuckle-draggers” and their snowboard season? Boarders are sometimes called “knuckle-draggers” because they drag their hands in the snow as they carve turns. “Knuckle-draggers” can also benefit from strength and conditioning before season starts to enhance performance and prevent injuries!

In 2000, snowboarding was the fastest-growing sport in the U.S. – just over 7.2 million boarders (Arnold 2005). Snowboarding is taking over some ski areas and even entire families are enjoying the sport together. Nonetheless, boarders need to prepare their bodies for snowboard season.

To be a good snowboarder, you will need to be agile and have good balance to deal with changing terrain, speed, and weather. In addition, you will need to have strong legs and core to be able to transition from edge to edge and being able to last on long or steep runs.

Basic Training: Start by developing basic strength to your lower body and core with squats, lunges, calf raises, core work and more.

Sport-Specific Training: As the season nears, you need to transition to lighter weight exercises to more balance and specific stance work relating to snowboarding. One important concept would be to incorporate strengthening work in snowboard stance (being sure to work on both sides). Try heel-side/toe-side transition movements in a ½ squat position on a dyno disc or ½ cut foam roller (Landis 2006). To progress this, try to include proprioceptive exercises to help develop sensitivity to an unstable terrain. An example exercise would be to perform an 1800 jump turn landing in stance. Start on a box, then try on an unstable surface such as 2 dyno discs

Check out our video:

Are you getting ready for snowboard season? Call Abbey for some sport-specific personal training; 994-6309.


Arnold B. (2005). Your Guide to Snowboarding: Top Ten Facts You Should Know. Retrieved 1/13/06 from

Landis, J. (2006). Strength and Conditioning for Snowboarding. NSCA Performance Training Journal: Vol. 5, 1.

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