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How to mold yourself into an expert
It's no fun being in a rut, especially with a sport as enjoyable as skiing.
Whether you're a novice or a chronic intermediate skier, there are many ways to
improve your skills. The most obvious, of course, is to take ski lessons.
"Truth is, lessons are far less painful than our novice egos think they are,"
says John Byorth, contributing writer to Skiing and Powder magazines. "Sure, you
may bruise your bum, but resorts design lessons to enhance the skiing
experience. They want you to get down in one piece, artfully."
Beyond lessons, here are five secrets that will improve your skiing. Just
remember: no pain, no gain.
1. Hang out with better skiers. Great skiers
challenge themselves every day by pushing their limits. You can test yours by
skiing with people who are faster, stronger and more aggressive than you are.
You may not always feel comfortable with the terrain they lead you into, but
isn't that the point? The best thing to do is watch them closely. Study their
moves. Note what they do in crucial situations. Then do your best to emulate
them. Before you know it, you'll be the one mentoring others.
2. Don't be cheap when it comes to gear. Ski
equipment prices have risen dramatically over the past five years, but so has
quality. Believe me, you'll be happy you paid more. Byorth says ski boots are
the most important piece of equipment because you use your lower leg to steer
your skis. "Boots come in every fit imaginable, so there is no excuse for
wearing poor fitting boots and enduring the dreaded 'black toenail' that comes
with them. Actually, the biggest favor you can do yourself is throw out your old
boots."
You should also consider buying custom-molded footbeds. "After a proper boot
fit, the biggest favor you can treat yourself to is custom-molded footbeds,"
says Byorth. "I know ski bums who swear these are your most important piece of
gear."
3. Ski all day and in many different conditions.
Don't head for the bar as soon as clouds roll in. Tough it out. Great skiers can
rip through every kind of snow because they don't shy away from weather. Test
yourself on ice. Get a feel for fog or flat light. Soon you'll learn to love
them all. The key to improving your overall skill level is becoming well rounded
in every snow and weather condition, barring a complete whiteout, of course.
4. Buy and study the latest ski movies at home. Not
instructional videos, but feature films by the likes of Matchstick Productions,
Teton Gravity Research, and Warren Miller Entertainment. You'll want to watch,
rewind, watch again, rewind, watch in slow motion, pause or go backwards one
frame at a time. This is the next best way to visualize how to handle serious
exposure and difficult terrain. Movie-star skiers study each other's moves this
way, and so should you. Besides, these movies will get your fires burning for
skiing like nothing else. Isn't that what it's all about anyway?
5. Stay in shape in the off-season. It sounds
obvious, but great skiers stay active throughout summer and fall. Many choose
trail running or mountain biking because they love to be outdoors. But gyms are
great too. Other ideas: train for a half marathon, do push-ups and sit-ups, or
take a kickboxing class. Yoga and stretching will keep your joints flexible.
Your body needs to be in shape to absorb those moguls and little cliff drops.
And the more toned you are, the less chance you have of becoming injured.
Skiing is just like any endeavor: Practice makes perfect. You won't get any
better just dreaming about it. Fortunately this is one activity - unlike, say,
bricklaying - where the practice is tons of fun.
Kristopher Kaiyala
10 Classic Ski Flicks
From comedic gems to lessons in style
Hollywood's impression of skiers is that we're all searching for a free ticket
or couch to crash on. For once they got it right! Ski bums have never been
portrayed as pretty in movies, unless you count Robert Redford in Downhill
Racer, and in real life they can be even scarier. In fact, the ski bum lifestyle
is full of as many pitfalls as triumphs. But let's face it--no one moves to a
ski town to work 24/7 in a cubicle. It's all about living the life, at least
until the funds or the snow run dry.
If you're new to the concept of skiing in movies, here are 10 places to start.
The first five are Hollywood-produced flicks, the second five are products of
the ski industry itself. But they all have one thing in common--they'll all make
you want to wax the boards and hit the slopes.
"Hot Dog ... The Movie" (1984) It's crass,
it's stupid, it's unrealistic, and full of stereotypes. It's so ... '80s (note
the beginning of a running theme). We should also mention it stars Playboy
playmate of the year Shannon Tweed. A band of Lake Tahoe skiing misfits adopts a
naive freestyle ace from Idaho and together they battle Rudy, the self-centered,
anal-retentive European skier and his gang. Each side gets its digs in, but the
final showdown comes in the form of the korny Chinese Downhill, a top-to-bottom
mother of all ski races in which anything goes.
"Better Off Dead" (1985) This early John Cusak comedy is a cult
favorite, not so much for its skiing scenes (which are good) but for the
constant barrage of absurd characters and one-liners. Lane Meyer (Cusak) loses
the girl of his dreams to studly ski team captain Roy and tries to win her back
by skiing the K-12, a "gnarly" run which puts the local shop owner in a
wheelchair. Along the way he meets a cute French foreign exchange student, a
stalking paperboy forever seeking his $2 delivery fee, and two anonymous
Japanese men whom Lane drag races through town in his beat-up station wagon.
"Aspen Extreme" (1993) Two twenty-something
Detroit hunks bag their dead-end jobs and head to Colorado to teach skiing. T.J.
finds success in the ski school and a burgeoning writing career, while Dexter
takes a dive into drugs and alcohol and is eventually killed in an accident
while skiing with a guilt-ridden T.J. Redemption comes in the form of a cover
story in Powder magazine. Overreaching much of the time, "Aspen Extreme" tries
to capture the more serious side of the trappings of the ski bum life, but the
well-sequenced skiing scenes more than make up for the film's emotional
shortcomings..
"Downhill Racer"(1969) The classic underdog story. Robert Redford
plays David Chapellet, a driven American ski racer who rises from anonymity to
stardom while training for the winter Olympics. The fictional film is shot
documentary-style and spends a lot of time showing the behind-the-scenes antics
and preparations of ski racers. Redford's Chapellet is mostly arrogant and
unsympathetic, not unlike many of the sport's greatest champions. The movie
elegantly serves as a time capsule of skiing technique and fashion in the late
'60s and early '70s, a time when the sport boomed in popularity.
"For Your Eyes Only" (1981) The ski scene in
which James Bond (Roger Moore, er, make that his skiing stunt double) out-skis
two machine gun-toting motorcyclists with spiked tires and one sharp shooter at
an Italian resort is the stuff of legend. Bond is chased down forested slopes,
over cabin roofs, across a dining table, and even down an icy bob sled run. The
rest of the film is typical Bond fluff..
Top 5 Industry Movies
"The Blizzard of Aahhhs" (1988)This landmark
film set the standard for "extreme sports" movies. Director Greg Stump, now a
skiing cult figure, takes three American pro skiers (Scot Schmidt, Glen Plake,
and Mike Hattrup) to France to ski the legendary steeps of the Chamonix valley.
The movie inspired an entire generation of ski bums to quit their day jobs and
chase their dreams. It also inspired scores of upstart filmmakers to try their
hands at ski cinematography. The '80s world-beat soundtrack still rocks, and
despite the overabundance of neon ski outfits, this is a must have for any ski
bum's movie collection.
"Immersion" (2002)Filmmaker Scott Gaffney
profiles his home hill of Squaw Valley with stunning mountain cinematography and
unbelievable cliff-jumping ski sequences. Though expertly produced, the movie
has a homespun quality thanks to the close relationships of the five featured
pro skiers, all of whom also hail from Squaw. Though short in length (about 35
minutes), it reaches right to the core of the soul of skiing.
"Groove Requiem in the Key of Ski"
(1991)Another Greg Stump film, Groove Requiem showcases impressive cliff
jumping, satisfying deep powder skiing, and even high-speed windsurfing--all set
to a blistering soundtrack featuring Seal, Massive Attack, and Iggy Pop. The
skiing is juxtaposed with a treatise on America's oil consumption and the
entanglements of the first Gulf War. Groove was one of the first ski films to
profile big-mountain skiing in Alaska, and its final sequence features two icons
of their sports--skier Scot Schmidt and the late Craig Kelly,
snowboarder--surfing together down a lone peak. Truly masterful.
"Ski Movie" (2000) This Matchstick
Productions/Scott Gaffney film bridges the gap between "new" and "old" school. A
new generation of rising stars come into their own--Shane McConkey, Seth
Morrison, J.P. Auclair, among others--by not only jumping cliffs and skiing
powder, but throwing down inverted tricks in terrain parks and half pipes. The
movie spawned two popular sequels using the same format of good music and the
world's best skiing locations.
"The Endless Summer" (1966) OK, it's a SURF flick. But Bruce Brown's
classic tale of two young surfers traveling the globe for a year's worth of
waves set the bar for action sports films for all time. If you haven't seen it,
buy it or rent it. You'll recognize the format in nearly every sports film since
by Warren Miller, Stump, Gaffney, Teton Gravity Research, and the rest. They all
owe a debt to this classic film.
by Kristopher Kaiyala
8 Tips for Beginning Snowboarders
An X Games pro gives you the lowdown
"Bring lots of Advil." Most new snowboarders receive this trusty piece of advice
in one form or another. But is learning to snowboard really that hard on your
body? Yes and no. Certainly the first day involves plenty of falling, but to
lessen the ouch factor and get you riding like a pro in no time, we've enlisted
none other than X Games rider Julie Zell to provide tips on how best to get
started.
What makes Julie Zell a snowboarding expert? Only that she's the godmother of
big-mountain snow surfing. Crowned King of the Hill in Alaska competitions three
years in a row (1994-96), she has flashed numerous jaw-dropping lines in
snowboarding movies over the years. Today she coaches at a female snowboarding
camp at her home resort of Jackson Hole, Wyoming, so she's in touch with the
trials and successes of riders at every level. Here's her advice for you.
1. Dress for success, not to impress. "It's
all about function over fashion. You need to be warm, comfortable, and agile, so
layer properly. Wear moisture-wicking polyester fabrics for your first layer, on
top and on bottom, but not cotton because sweaty, wet cotton freezes. Go with a
single pair of moisture-wicking socks. GORE-TEX outer layers will protect you
from wind and water. Use goggles when it's snowing, sunglasses when it's not.
Snow blindness is not a joke — the sun's reflection off the snow is brutal. And,
oh yeah, don't forget the sunscreen."
2. Use the right gear. "Snowboard technology
has come so far, so fast. Use gear (boots, snowboard, bindings) that's only a
few years old or less — it will shorten your learning curve and reduce some of
the pain. Boots should fit snugly without cutting off circulation, and the
bindings should be sized appropriately for the boots. Make sure the board is the
right size — when standing on end, it should come somewhere between your chest
and your chin. I always wear a helmet. I also wear plastic knee protection. No
matter how good you get, you will be spending time on your knees."
3. Go with a pro, not a bro. "Chances are
you'll be less inhibited and learn faster under the guidance of a professional
instructor. Yes, there are those special relationships that can handle the
sibling/boyfriend/girlfriend teaching element, but I suggest learning the basics
from a professional before a loved one."
4. Stand up and give yourself a hand. "It's
important to stand upright on your board. Leaning, bending, twisting,
contorting, reaching — these things take your body out of skeletal alignment.
The result? You cannot turn the snowboard. Assume a relaxed, yet strong athletic
stance; this position keeps you ready for anything."
5. Look where you want to go. "Just like
when driving, you want to keep your eyes on the 'road' ahead. But if you look
too closely at the ground you'll likely crash. If you look at the people or
obstacles in front of you, you'll probably run into them. So instead, look
across the hill, or 'fall line.' The board will follow you across and, in
effect, slow you down so you are in control of the board, and not the other way
around."
6. Learn how to fall. "Physical forces play
a large role in snowboarding — the riding as well as the falling. When you're
about to fall, try to do so uphill. This decreases the distance to the ground
and lessens the impact. Of course it may not seem like you have a choice at
first, but it will become second nature with time."
7. Stay hydrated. "We all claim to drink
enough water, but statistics (and the color of your urine) show this not to be
true. Drink water throughout the day, the night before and the night after. Your
body will perform better."
8. Patience is a virtue. "Pain is not fun;
snowboarding is fun. It's true, you are going to fall down at the beginning, and
it may even hurt sometimes. However, the rewards are great. Keep a positive
attitude and remember: Everything you do starts in the mind."
Easier said than done? You won't know unless you try. One thing's for sure: In
the long run snowboarding is good for you. Zell adds, "Improvement comes with
practice, practice comes with time, and time at the mountain with friends adds
to the quality of life." Spoken like a true champ.
Kristopher Kaiyala
Snowboard Fitness (works for
Skiers too!)
When Snowboarding first hit the scene a few years ago, skiers resented the
invasion of what they considered wild, rude, adolescent snowboarders on their
slopes.
Luckily, most of that resentment has passed, with boarders and skiers now
coexisting peacefully. In fact, many die-hard skiers have turned in their skis,
saying, “once you get on a board, you never go back.”
The National Sporting Goods Association reports that snowboarding is the fastest
growing winter sport and estimates that, since 1988, the number of snowboarders
has increased 77 percent, whereas the number of skiers has fallen 25 percent.
Although snowboarding is still dominated by males ages 15-25, this also is
rapidly changing. Recent surveys show that females and older persons are
increasingly more likely to take up the sport. For example, the male-to-female
participant ratio dropped from 9-to-1 in 1989 to 3-to-1 in 1995.
Snowboarding has become an activity that mono and dad and the kids can all do
together. The downside of all these hip baby boomers picking up the sport is
that their bodies aren’t quite as resilient and forgiving as they were when they
were younger. This has led to many people hitting the slopes unprepared for the
sport and its risks.
Over the next nine installments, you will be introduced to a number of
sports-specific exercises that will condition your lower body and torso, and
help to improve your flexibility, agility and balance. The snowboarding season
is quickly approaching so let’s get started immediately.
Power pushups
This exercise will strengthen your upper body and, because of the impact
involved, it will also prepare your body for the falls you will most likely
experience.
Stand a few feet away from a wall. Position your hands on the wall a few inches
wider than shoulder width apart. Make sure that your elbows are directly in
front or to the inside of your wrists.
Slowly push back, extending your arms so that hands leave the wall. Let gravity
bring you back to the wall and contact it in a controlled fashion. Perform eight
to 15 repetitions.
As you get stronger, you can increase the intensity of this exercise by slowly
moving into a floor power pushup (knees then toes).
Wall rotation stretch
This range-of-motion exercise is very helpful to snowboarders because it’s
important that you have the flexibility to look back up the hill to check your
blind spots.
In addition, when you fall, your torso will often rotate, causing injury if your
body is not conditioned to withstand the ballistic stretch and force.
Stand with your back to the wall, positioning yourself about a foot or so away.
Keeping your abdominals contracted and maintaining perfect posture, slowly
rotate to your right while reaching your left hand across your body to touch the
wall. Hold for two to three seconds. Repeat to the other side. Complete eight to
15 reps each side.
Bar squats
The squat will effectively prepare you for the snowboarding stance.
Start by standing with your feet somewhere between hip and shoulder-width apart.
Hold a barbell (or hand weights) in front of you so that it rests on your chest.
Set your posture by contracting your abdominals, pressing your chest out and up
and your shoulders back and down. Slowly squat while keeping your kneecaps
pointing forward - avoid allowing your knees to collapse inward. Keep your
weight equally distributed on both feet.
Lower until your upper thighs are parallel to the floor or to a comfortable
position. You’ll notice that your upper body will come forward slightly while
your buttocks travel backward. Now slowly stand back up. Use a resistance that
will allow your muscles to fatigue in eight to 15 repetitions.
Snowboard Fitness
(works for Skiers too!) Part 2
In Installment No.1, you were introduced to three new sport-specific movements
for snowboarding. Now we’ll add to your repertoire.
But first, let’s examine the injury rates associated with snowboarding. Many
people have taken up snowboarding because it’s easy to learn and they can
advance their skills quickly. It’s also been noted to be associated with a lower
risk for injury in comparison to skiing. This is true and false, depending on
the type of injury you’re examining.
Compared with skiers, snowboarders have a much higher risk of wrist injuries (23
percent versus four percent) and ankle injuries (17 percent versus five percent)
but a lower risk of knee injuries (16 percent versus 38 percent).
The location of snowboarding injuries from greatest percentages to least is as
follows:
Wrist 23 percent
Ankle 16.7 percent
Knee 16.3 percent
Head 9.2 percent
Shoulder 8.3 percent
Trunk 7.8 percent
Elbow 4.4 percent
Other 6.5 percent
Although advanced snowboarders may try more dangerous manoeuvres, such as jumps
and other tricks, beginning snowboarders are the most frequently injured. Almost
one quarter of snowboarding injuries occur during the first season of
snowboarding. A typical first snowboarding experience consists of a cycle of
brief rides followed by falls; since falling is the leading cause of
snowboarding injuries, the beginning snowboarder is at high risk for injury.
This is why this training program includes a number of exercises that force you
to absorb some impact with your upper body so when you do fall (and you will),
your body will be ready for it.
Step-ups and overhead shoulder press
This exercise will condition your upper body, lower body and balance.
Position yourself behind your step with your right foot on the step. Keep your
right kneecap facing forward and your weight distributed evenly on both feet.
Hold a set of hand weights, resting on your shoulders.
Slowly step up, extending your right knee into a fully upright, balanced
position while simultaneously pressing your arms up over your head. Hold this
upper-end position balancing for about two to three seconds. Now slowly lower
yourself down into a deep or comfortable lunge position. Perform eight to 15
reps each leg.
Hip hinges
This exercise will strengthen your back and torso muscles.
Start standing and holding hand weights. Set your posture by contracting your
abdominals, pressing your chest out and up and your shoulders back and down.
Keeping your knees only slightly bent, slowly bend forward at the hips until you
can go no further without having to bend your knees even more. Keep your back
straight throughout the entire exercise. Contracting your glutes (buttocks) and
hamstrings (back of the thigh), slowly extend back until you are fully upright.
Remember to keep your abs contracted throughout the entire exercise. If you
experience any back pain while performing this exercise, lighten the weight or
discontinue it immediately. Perform eight to 15 reps.
Triceps dips
This exercise will condition your triceps muscle to be able to push you from a
seated position on the side of a hill into a standing position on a board. It
will also condition your upper body to withstand some of the forces associated
with falling backwards on your board.
Start by sitting on a bench or chair with your hands positioned on the bench
about shoulder width apart. Now lift your buttocks off the bench and position it
just in front of the bench.
Keeping your shoulder blades together, shoulders pressed back and chest lifted
up and out, slowly lower your body weight down towards the floor. Keep your hips
close to the bench. Be sure to keep your elbows right over top of your wrists
and lower no further than a 90-degree angle at your elbow (upper arm parallel to
the floor).
Perform eight to 15 reps. to make the exercise more intense, straighten your
legs; less intense, bend your legs.
Snowboard Fitness (works for Skiers too!) Part 3
Installment No.2 discussed the injuries associated with snowboarding. Aside from
performing these and the last installments of exercises, there are a number of
other things that you can do to decrease your chances of suffering from an
injury.
Top 10 snowboard safety tips
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The board should be secured to the front foot by a security leash. This will keep you and others safe. |
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Before changing direction, especially on a backside turn, look behind you and check your blind spot. Collision injuries are common. |
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Do not sit down in the middle of a slope or trail. Stop only at the side of the slope or trail and kneel or stand facing uphill in order to see oncoming traffic. |
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When not attached, your board should be faced down with the bindings in the snow. |
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The rear foot should be detached from the bindings when loading, riding and unloading the chairlift. |
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Wear protective gear: Wrist-guards and helmets are recommended. |
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Avoid icy conditions at speeds beyond your control. |
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Listen to your body; if you’re really tired, don’t do one more run. |
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Make sure your board, bindings and boots fit correctly. |
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Most importantly, if you’re a beginner, take lessons. |
Lunge and lift with shoulder raise.
This exercise will condition your upper body, lower body and your balance.
Start with one leg positioned in front of the other in a stride position and
hold handweights at your sides. Keep your abdominals contracted and maintain
good posture. Your front knee should remain over the top of your front foot
throughout the entire exercise and this front leg should take the majority of
your body weight and be your working leg.
Start by slowly lowering into a lunge position until your front upper thigh is
parallel to the floor or until you hit a comfortable position. Now slowly extend
back upward pushing off the front leg until you are fully upright and balanced
on the front leg. While pushing upwards, simultaneously lift your handweights to
the side until they are at shoulder height. Hold this upright balanced position
for two to three seconds. Then slowly lower back into the lunge position and
release your arms to the side. Perform eight to 15 reps on each leg.
Medicine ball throws
This exercise will strengthen your upper body and increase its ability to absorb
impact.
Lie on your back on a bench holding a medicine ball (any other type of ball can
be substituted).
Lift your feet off the floor so they are suspended in the air and keep your
abdominals contracted. Keep your elbows close to your body and throw the ball up
towards the ceiling. Catch the ball in a controlled fashion and repeat. Do this
for 30 to 90 seconds.
Opposite arm & leg reach
This exercise will strengthen your back and torso.
Get onto all fours - hands and knees. Be sure that your hands are positioned
under your shoulders and your knees under your hips. Keep your abdominals
contracted throughout the entire exercise and your back stable.
Now slowly, while not moving your back and keeping your neck neutral, lift one
arm and the opposite leg. Think about lengthening your limbs rather than lifting
as high as you can. Try not to excessively lean your body into the supporting
limbs. Repeat eight to 10 times on each side.
Snowboard Fitness
(works for Skiers too!) Part 4
Before you hit the slopes, you’ve really got to think about your clothing. Big
and baggy definitely is where it’s at.
A few years ago, I knew my gear met p to the snowboarding standards when the
gate attendant tried to ring me up at the youth rate and a group of 14-year-olds
were giving me “the eye”.
One thing’s for sure, snowboarding does make you feel young again.
Front shoulder raises
This exercise will condition your upper body and balance.
Stand upright on one leg with perfect posture and hold a pair of handweights in
front of your thighs. Keeping your arms straight and maintaining perfect
posture, slowly lift the weights to the front of your body to the level of your
shoulders. Perform eight to 10 reps while balancing on each leg.
Air Jumps
This exercise will increase the strength and power in your legs and condition
them to withstand impact.
Stand in the stance you use on your board (right or left leg forward, head
looking down the mountain towards your lead leg, knees bent). Jump as high as
you can into the air and land in a controlled fashion, returning back to your
snowboard stance. Repeat eight to 15 times one way and then repeat facing the
opposite direction.
One leg balance pick-up
This exercise will improve your balance and co-ordination.
Position two handweights upright on the floor on one side of your body and two
handweights on the floor on the other side (note: you can perform this drill
with any four items). Stand on one leg while maintaining perfect posture. Slowly
bend down while balancing and pick up one handweight from one side, stand up
right and then lower the handweight to the other side. Pick up another
handweight and lift it and lower it to the other side. Repeat this drill for one
minute while balancing on one leg and then one minute on the other leg.
You may decide to buy new snowboarding gear. Before doing that, I’d suggest you
rent a number of times. This will allow you to try out all the options to decide
what works best for your style and body.
Be sure to try out hard boots vs. soft boots and click-ins vs. strap bindings.
It is a personal- and performance-based decision.
Speak to an experienced staff at a reputable dealer who will be able to answer
your questions and help you choose the equipment that will suit your needs.
Add the following exercises to your repertoire.
Wobble board training
Find yourself a wobble board (piece of flat board attached to a semi-circle
piece) to help improve your balance. The idea is to stand on the board while
keeping it level to the floor. If you can’t get one, balance on a log, beam or
curb.
Front-back jumps
This exercise will the strength and speed in your legs and condition them to
withstand impact.
Place a rope or string on the floor. Face the rope. Now slightly adjust your
stance so that you are in your snowboard position (right or left leg forward,
head looking down the mountain toward your lead leg, knees bent).
Now jump forward and over the rope, landing in a controlled fashion, and
returning back into your snowboard stance. Now jump backwards. Continue this
drill jumping front and back over the rope. Work on speed rather than height.
Continue for 30-60 seconds facing and then repeat facing the opposite direction.
Sherri McMillan
Snowboarding History and Fitness
Snowboarding was invented in the 1980s and is rapidly becoming a mainstream
sport. It was originally called snurfing because it is essentially surfing on
snow. Its reputation as a bad-boy sport is waning, and men and women of all ages
and sizes are signing up to learn how to glide down the mountain. In fact,
snowboarding is a great family activity; individuals can do their own thing
during the day and still meet up for lunch or dinner. One caution: Some
mountains don't allow snowboarding, so check before you go.
Starting Out
Snowboarding has a steep learning curve, which means that though total beginners
may feel frustrated at first, they'll soon find it gets easier. Novice
snowboarders can advance much faster than inexperienced skiers. Ski resorts
usually offer excellent learning opportunities with one-on-one or group
instruction. Having a coach will also reassure beginners who are worried about
ending up on a part of the mountain that's too difficult.
Target areas:
Snowboarding can increase muscular strength, flexibility and overall endurance.
It can be a tough workout, particularly on your calves, gluteus muscles,
hamstrings and quadriceps. It also exercises the abdominal muscles, which you
use to get yourself up after a fall. The aerobic benefits increase with skill.
As with downhill skiing, snowboarding can help improve your balance,
coordination and agility.
The Warm-Up and Cool-Down
By the time you walk from your car to the hill in your boots, carrying your
board, you should be warmed up. But if not, walk around for five to 10 minutes
(longer if it's very cold) to warm up your muscles, get your heart rate elevated
and break a sweat (a sign that you're ready to proceed). Take it slow on the
first run.
About five minutes before your last run, slow your pace. Many people injure
themselves during the last run of the day because they're tired and less
cautious, so be careful. A cool-down is also important to allow your heart rate
to descend gradually: Walk around for a few minutes afterward.
Be sure to stretch the following major muscle groups after you warm up to
prevent injury and again after exercising to promote flexibility and prevent
soreness:
Calves Gluteus muscles (a.k.a. glutes) Hamstrings Lower back Quadriceps (a.k.a.
quads) Triceps
Fire Up Your Fitness
Time to put down the remote control and head to the gym...
Wanna do this? Get in shape!
Remember the good old days when a day skiing meant just that. No stops for no
one, especially not lunch! Now we are lucky if the legs hold up until midday, a
lunch stop has become a necessity and the best runs are the ones with chair
lifts to enable the legs to recover in between. Every year the same thing
happens. We look forward to the coming ski season with excitement and can't wait
for that first sunny, snowy day when we can carve up the slopes. But despite
being awake before the sun rises to make sure we are the first on the lifts by
midday reality has set in as we find our bodies unable to cope with another run
without the fear of serious injury!!
So for those of us who promised once again to do something about it this year,
here are some simple steps to put you in the right direction.
The first and possibly the most important fitness component needed for skiing is
flexibility. Poor flexibility can result in a greater chance of injury from
pulled muscles as well as make it difficult for us to get the full range of
movement needed to perform some of those more radical moves. So the best and
cheapest thing you can do is to develop your own stretching program, something
you can do in front of the TV each night. It's amazing what a regular stretching
regime can do for your general fitness. For skiing you need to focus on the hip
flexors, hamstrings, trunk and calves. Simple static stretching (where you take
the muscle to its fullest point, without experiencing extreme pain, and hold for
15 - 30 seconds) will improve your flexibility over time. For the less
disciplined of us there are plenty of classes available with a focus on
flexibility, such as yoga and body balance.
"Possibly the most important component and definitely the cornerstone to all
sports is your cardiovascular fitness. "
The main area of the body used extensively in skiing is the lower body and this
is the area that most often gives in first. Strength and endurance of the legs
is essential for a pain -free ski season. Squats, calf raises and leg curls are
important exercises that will help. If you are wishing to improve the endurance
of your legs then focus on completing a greater number of repetitions with
lighter weights (weights can consist of small hand weights, purchased from any
sports store or improvise by using a bag of shopping!!). If on the other hand
you need to improve the strength in your legs then you need to do less
repetitions with a greater resistance. Bench hops and stair jumps are also
excellent ways to improve leg strength and endurance.
As well as the lower body, remember to focus on the trunk. Simple exercises such
as medicine ball twists, crunches and back raises will all help to condition
this area.
Another area to develop is balance and coordination, both are important to good
skiing, yet often it is seen as one of the harder areas to improve. However,
some of the following activities may help. Remember, skiing is a dynamic
activity and therefore you want to imitate that as much as possible. Try
balancing on a wobble board or a small semi circle of foam tube. Also try
one-legged dips, this will help both your balance, coordination and strength.
Skipping is also considered an excellent training tool for many sports,
including skiing.
Possibly the most important component and definitely the cornerstone to all
sports is your cardiovascular fitness. It doesn't matter what activity you chose
to do as long as you raise your heart rate for at least 30 minutes at a time.
The old adage of "30 minutes a day" is true for a healthy lifestyle and if you
can commit for longer then this will surely help your heart and lungs cope with
a full day up the mountain. Simply using the stairs at work instead of the
elevator is a step in the right direction.
Flexibility, balance and coordination, strength and endurance, and
cardiovascular fitness should be part of every skier's preseason training
program. The intensity and frequency of your training will obviously vary
depending on your skiing ability and time you intend spending up the mountain,
however, the fundamentals will remain the same. The benefits of being fit for
skiing rather than getting fit by skiing are huge; you will be able to ski for
longer, improve your technique, prevent injury and have a heap more fun.
Courtesy of P. Media
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Exercise for Snowboarding Fitness
Snowboarding fitness doesn't have to be difficult or require a gym membership.
This exercise will help your overall fitness for snowboarding and you can do them in the comfort of your own home.
Walking Lunge
The lunge is a great fitness exercise for strong snowboarding legs. While standing, take a large step forward and lower down until your back knee almost hits the ground. Keep both knees at 90 degree angles. Push up and step forward, then continue on with the other leg.
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Snowboard Fitness (works for Skiers too!)
Installment No.1
When Snowboarding first hit the scene a few years ago, skiers resented the invasion of what they considered wild, rude, adolescent snowboarders on their slopes.
Luckily, most of that resentment has passed, with boarders and skiers now coexisting peacefully. In fact, many die-hard skiers have turned in their skis, saying, “once you get on a board, you never go back.”
The National Sporting Goods Association reports that snowboarding is the fastest growing winter sport and estimates that, since 1988, the number of snowboarders has increased 77 percent, whereas the number of skiers has fallen 25 percent.
Although snowboarding is still dominated by males ages 15-25, this also is rapidly changing. Recent surveys show that females and older persons are increasingly more likely to take up the sport. For example, the male-to-female participant ratio dropped from 9-to-1 in 1989 to 3-to-1 in 1995.
Snowboarding has become an activity that mono and dad and the kids can all do together. The downside of all these hip baby boomers picking up the sport is that their bodies aren’t quite as resilient and forgiving as they were when they were younger. This has led to many people hitting the slopes unprepared for the sport and its risks.
Over the next nine installments, you will be introduced to a number of sports-specific exercises that will condition your lower body and torso, and help to improve your flexibility, agility and balance. The snowboarding season is quickly approaching so let’s get started immediately.
Power pushups
This exercise will strengthen your upper body and, because of the impact involved, it will also prepare your body for the falls you will most likely experience.
Stand a few feet away from a wall. Position your hands on the wall a few inches wider than shoulder width apart. Make sure that your elbows are directly in front or to the inside of your wrists.
Slowly push back, extending your arms so that hands leave the wall. Let gravity bring you back to the wall and contact it in a controlled fashion. Perform eight to 15 repetitions.
As you get stronger, you can increase the intensity of this exercise by slowly moving into a floor power pushup (knees then toes).
Wall rotation stretch
This range-of-motion exercise is very helpful to snowboarders because it’s important that you have the flexibility to look back up the hill to check your blind spots.
In addition, when you fall, your torso will often rotate, causing injury if your body is not conditioned to withstand the ballistic stretch and force.
Stand with your back to the wall, positioning yourself about a foot or so away. Keeping your abdominals contracted and maintaining perfect posture, slowly rotate to your right while reaching your left hand across your body to touch the wall. Hold for two to three seconds. Repeat to the other side. Complete eight to 15 reps each side.
Bar squats
The squat will effectively prepare you for the snowboarding stance.
Start by standing with your feet somewhere between hip and shoulder-width apart. Hold a barbell (or hand weights) in front of you so that it rests on your chest. Set your posture by contracting your abdominals, pressing your chest out and up and your shoulders back and down. Slowly squat while keeping your kneecaps pointing forward - avoid allowing your knees to collapse inward. Keep your weight equally distributed on both feet.
Lower until your upper thighs are parallel to the floor or to a comfortable position. You’ll notice that your upper body will come forward slightly while your buttocks travel backward. Now slowly stand back up. Use a resistance that will allow your muscles to fatigue in eight to 15 repetitions.
Sherri McMillan
Snowboarding
Snowboarding was invented in the 1980s and is rapidly becoming a mainstream sport. It was originally called snurfing because it is essentially surfing on snow. Its reputation as a bad-boy sport is waning, and men and women of all ages and sizes are signing up to learn how to glide down the mountain. In fact, snowboarding is a great family activity; individuals can do their own thing during the day and still meet up for lunch or dinner. One caution: Some mountains don't allow snowboarding, so check before you go.
Starting Out
Snowboarding has a steep learning curve, which means that though total beginners may feel frustrated at first, they'll soon find it gets easier. Novice snowboarders can advance much faster than inexperienced skiers. Ski resorts usually offer excellent learning opportunities with one-on-one or group instruction. Having a coach will also reassure beginners who are worried about ending up on a part of the mountain that's too difficult.
Target areas:
Snowboarding can increase muscular strength, flexibility and overall endurance. It can be a tough workout, particularly on your calves, gluteus muscles, hamstrings and quadriceps. It also exercises the abdominal muscles, which you use to get yourself up after a fall. The aerobic benefits increase with skill. As with downhill skiing, snowboarding can help improve your balance, coordination and agility.
The Warm-Up and Cool-Down
By the time you walk from your car to the hill in your boots, carrying your board, you should be warmed up. But if not, walk around for five to 10 minutes (longer if it's very cold) to warm up your muscles, get your heart rate elevated and break a sweat (a sign that you're ready to proceed). Take it slow on the first run.
About five minutes before your last run, slow your pace. Many people injure themselves during the last run of the day because they're tired and less cautious, so be careful. A cool-down is also important to allow your heart rate to descend gradually: Walk around for a few minutes afterward.
Be sure to stretch the following major muscle groups after you warm up to prevent injury and again after exercising to promote flexibility and prevent soreness:
Calves Gluteus muscles (a.k.a. glutes) Hamstrings Lower back Quadriceps (a.k.a. quads)
Snowboarding is a demanding physical sport, and like any other sport the greater your fitness level the the greater the enjoyment and skill levels you can obtain.
You should leave plenty of time to improve your fitness before you travel - you are probably not as fit as you think. Those of you who are just about to take up the sport, get as fit as you can because you will discover new muscles you though you never had.
Once you get to the slopes always take time to Warm Up. Lack of a warm up is one of the most common reasons for injury. Always ensure that you have stretched thoroughly and that you have exercised to mobilise the relevant joints. The thighs are major muscles but don't forget the abdomen, buttocks, and calves need to be warmed and worked.
As do those in the neck, shoulders, hips and surrounding the joints. Things to remember when exercising Do not bounce your stretches. Try to avoid sudden jerky movements. Hold each stretch for 10-20 seconds and repeat each one several times.
The daily warm up should include light aerobic exercise. Lastly, before heading out for your après ski, make sure that you have 'cooled down'. Gentle muscle stretches will help to ensure that you will not experience muscle soreness or stiffness after exercise.
The best exercises for snowboarding are to work the body's stability muscles. Exercising these large muscles of the body will help you ride stronger, prevent injury, and snowboard the entire day without fatigue.
Leg Press The Leg Press is one of the best snowboarding-specific exercises. It targets quad muscles (legs), and also works gluts (butt) and hamstrings [all important muscle groups for snowboarding]. Try varying your foot placement -- moving them higher will work your gluts more. Also lighten the weight and spring off the platform, then slowly lower back down. This will help increase your power for jumps.
Seated Row The Seated Row exercises your lats and other back muscles. Snowboarding uses a lot of support muscles in the torso and back, so it is important to keep them strong.
Lat Pull Down The Lat Pull Down is another exercise designed to strengthen your large shoulder and back muscles for overall snowboarding strength. It is common to ignore the upper body when getting in shape for snowboarding, but your torso and arms play an important role in stability and balance during a snowboard turn. Keep them strong!
Abdominals Abdominal (stomach) muscles get a lot of use in snowboarding, whether you're cruising around the mountain or pushing yourself up time and time again during those first few days. Abs can be exercised in a variety of ways -- from ab exercise machines to the simple sit-up. For additional challenge, try doing an ab workout using an exercise ball.
Leg Curl The Leg Curl works the back of your legs. This exercise compliments the Leg Press, which works the top or front of your legs. The Leg Curl is a great exercise for the overall leg strength you need for snowboarding.
Calf Raise Those long toeside traverses on a snowboard can really take a toll on your calf muscles. The Calf Raise exercise will help strengthen your calves as well as the muscles in your feet and around your ankles.
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Top 5 Snowboarding Stretches
These snowboarding stretches are great to do at the beginning and end of a day of snowboarding, or to incorporate into your regular fitness and stretching routine. Try to warm up your muscles before stretching, even if it is just a brisk walk. Hold each stretch for 30 seconds, repeat it at least twice, and don't bounce!
1) Hamstring Stretch
The hamstring (back of your leg) can be very stiff after a day of snowboarding. This stretch is simple to do: sit down with your legs straight out in front of you. Reach forward with your hands as far as is comfortable (touch your toes if you can) and hold the stretch. You will feel this stretch right behind your knees.
2) Quad Stretch
The Quad Stretch gets those large leg muscles that work so hard while snowboarding. Do this stretch standing up, using a chair or the wall for balance. Lift one leg behind you and grasp it with your hand. Pull the leg up toward your butt, keeping your knees even with each other. You'll feel this stretch all the way through the top of your leg. Stretch one leg at a time, then switch.
3) Hip Stretch
This stretches the hip muscle on the front of your leg, right beneath your hip bone. Stand up and take a step back with one leg while bending the knee of the other leg. Keep the back leg straight, and bend forward until you can feel the hip muscle stretch. This is another great muscle to stretch before or after snowboarding.
4) Calf Stretch
Calf muscles (back of lower leg) can be very stiff after snowboarding, so be sure to stretch them out. You can even leave your snowboarding boots on. Put your arms on a wall like you're about to get frisked. Place one leg forward and the other leg back. Shift your weight to the back leg and press against the wall until you feel the stretch in your calf. Switch legs and stretch again.
5) Abdominal Stretch
This stretch targets your abs (stomach), but also relaxes the lower back which can be very stiff from snowboarding. Lie on the floor on your belly, with your hands beside you like you're about to do a push-up. Keeping everything relaxed, press up with just your arms. In yoga, this stretch is known as the "cobra."
~ Kari Egan
Sick, very sick
Top 6 Ways to Cross-Train for Snowboarding
Looking to get in better shape for snowboarding? Or do you want to stay in great snowboarding shape during the off-season? These activities are excellent cross-training for snowboarding. You may even find a new hobby that will keep you in great shape all summer.
1) Skateboarding
Snowboarding owes its existence in large part to skateboarding. The two have so many similarities, and as such, skateboarding makes an excellent cross-training exercise for snowboarders. Skating sharpens your skills and keeps you in great shape for snowboarding.
More: Skateboarding Site
2) Wakeboarding or Surfing
Both wakeboarding and surfing will keep you in excellent shape for snowboarding. Not only do these sports use many of the same muscle groups as snowboarding, but you will also sharpen your balance and coordination.
More: Wakeboarding Site
3) Mountain Biking
Mountain Biking is an excellent way to make use of your favorite snowboarding trails when there is no snow. It also has everything you need to stay in terrific shape for snowboarding. Mountain biking uses the same leg muscles as snowboarding (quads, calves and hamstrings) and challenges your balance as well.
More: Mountain Bike Site
4) Yoga
Yoga is a much more calm way to stay in shape for snowboarding. Yoga can increase strength in all the major muscle groups you use while snowboarding, and can also greatly improve your flexibility.
More: Yoga Resources
5) Balance Boards
Balance boards are like very small snowboards that sit on a roller. Yes, this is one cross-training exercise that you can do in your living room! Balance boards work the leg muscles you'll need for snowboarding, but more importantly, they keep your balance muscles acute and strong.
6) Trampoline
Here's a little secret: pro snowboarders use trampolines to learn new tricks before they ever try them on the snow. Trampolines are a great way to try out new spins or other tricks, and they really work out your legs to help you stay in great snowboarding shape.
~ Kari Egan
Top 6 Strength Training Exercises for Snowboarding
The best exercises for snowboarding work the body's postural or stability muscles. Exercising these large muscles of the body will help you ride stronger, prevent injury, and snowboard the entire day without fatigue.
1) Leg Press
The Leg Press is one of the best snowboarding-specific exercises. It targets quad muscles (legs), and also works gluts (butt) and hamstrings -- all important muscle groups for snowboarding. Try varying your foot placement -- moving them higher will work your gluts more. Also lighten the weight and spring off the platform, then slowly lower back down. This will help increase your power for jumps.
2) Seated Row
The Seated Row exercises your lats and other back muscles. Snowboarding uses a lot of support muscles in the torso and back, so it is important to keep them strong.
3) Lat Pull Down
The Lat Pull Down is another exercise designed to strengthen your large shoulder and back muscles for overall snowboarding strength. It is common to ignore the upper body when getting in shape for snowboarding, but your torso and arms play an important role in stability and balance during a snowboard turn. Keep them strong!
4) Abdominals
Abdominal (stomach) muscles get a lot of use in snowboarding, whether you're cruising around the mountain or pushing yourself up time and time again during those first few days. Abs can be exercised in a variety of ways -- from ab exercise machines to the simple sit-up. For additional challenge, try doing an ab workout using an exercise ball.
5) Leg Curl
The Leg Curl works the back of your legs. This exercise compliments the Leg Press, which works the top or front of your legs. The Leg Curl is a great exercise for the overall leg strength you need for snowboarding.
6) Calf Raise
Those long toeside traverses on a snowboard can really take a toll on your calf muscles. The Calf Raise exercise will help strengthen your calves as well as the muscles in your feet and around your ankles.
~ Kari Egan
Snowboarding made its Olympic debut at the 1998 Nagano Games.
Snowboarding in the Olympics consists of two
different competitions - the halfpipe and the parallel giant slalom. Riders do
not participate in both disciplines.
Halfpipe
The halfpipe competition takes place in a half-cylinder-shaped course dug deep
into the hill. The pipe is generally 3 to 4 meters deep and 110 meters long with
an 85-degree pitch and high vertical walls on each side. Using speed gained on
the slope, snowboarders come up over the rim of the pipe and perform acrobatic
aerial tricks. The object of the halfpipe competitors is to perform difficult
tricks with perfect form. Each run is scored by five judges, each of whom has a
different aspect on which he or she concentrates. One judge scores standard
maneuvers; one scores rotations; one scores amplitude; and two are responsible
for overall impression.
Halfpipe riders use wider boards than their alpine counterparts, and their boots
are generally soft with a foot and ankle support and lace-up inner boots.
Parallel
giant slalom
The parallel giant slalom is alpine snowboarding featuring head-to-head matchups
on the mountain. After the qualification round, a 16-person, single-elimination
tournament begins, in which competitors race on side-by-side courses. Each match up
consists of two races, with the boarders switching courses for the
second race. If they each win one race, the boarder with the best total time
advances.
How to Prepare for Next Season
1. Visit your local butcher and pay $30 to sit in the walk-in freezer for half an hour. Afterwards, burn two $50 bills to warm up.
2. Go to the nearest hockey rink and walk across the ice twenty times in your ski boots carrying a pair of skis, snowboard, accessory bag and poles. Pretend you're looking for your car.
3. To prepare your feet for ski boots, put a pebble in your street shoes and tighten a c-clamp around your toes.
4. Buy a nice pair of new gloves and immediately throw one away.
5. Clip a lift ticket to the zipper of your jacket and ride a motorcycle fast enough to make the ticket lacerate your face.
6. Drive slowly for five hours...anywhere...as long as it's in a snowstorm following an eighteen-wheeler without chains.
7. Fill a blender with ice, hit the pulse button and let the spray blast your face. You'll almost feel like your skiing in front of a snowmaking machine.
8. Go to McDonald's and insist on paying $10 for a hamburger. Be sure to stand in the longest line.
9. Dress up in as many clothes as possible and then proceed to take them off because you have to go to the bathroom.
10. Repeat all the above every Saturday and Sunday
12/24/01
Preparing For Snowboarding Success
ENDURANCE EXERCISES:
Engage in regular cardiovascular activity 3 to 5 times per week for at least 30 minutes in duration. This will help prepare your body for skiing so you don't get as fatigued as you would otherwise. Because of the high altitude, above average aerobic conditioning is preferred. Either by access to a health club or YMCA, an exercise bicycle,
Stairmaster, or treadmill are good pieces of equipment to use. Outdoor bicycling or jogging are equally effective. Stair running in a stadium or high rise is another possibility. Step aerobics classes are yet another idea.
ski
STRENGTHENING EXERCISES:
To strengthen a muscle it should be overloaded. Increases in the resistance, weight (weights or number of elastic cords), time the position is held, and number of repetitions or sets will help to overload muscles. Three sets of ten repetitions is a common goal.
Hip Strengthening: Lie on your side, lift your top leg slowly up towards the ceiling, then slowly lower. After you are done with your first set, flip over and repeat with the other leg. You can add weights or sports cords for resistance if desired.
Calf Raises: Stand on the ground, bring your heels off the ground rising up on your toes - once this is easy stand on a stair or curb and allow your heels to go below the level of the stair and then raise up on your toes.
Wall Sit: While standing with your back against the wall, bend your knees allowing yourself to squat. Hold this position for as long as you can. You are working to increase the amount of knee bend up to a seated position and the length of time. Try to hold 30 seconds.
Partial Squats: Stand with your feet shoulder width apart. Slowly squat down with your knees bending over your second toe, then slowly rise back up. Never squat below a seated position. Weights can be held in your hands or elastic cords can be used to increase resistance.
Lunges: Stand with your feet shoulder width apart. Step forward taking a large stride with one leg, bending the knee until reaching approximately a 90º angle. The back knee will bend until it almost touches the ground. Repeat with the other leg. Weights can be held in your hands to increase resistance.
Carioca: Stand with you feet shoulder width apart. Your knees are bent and your hands are out in front of you. Cross one foot in front of the other. Now step laterally with the back foot to regain standing position with the feet shoulder width apart. Then cross your foot behind the other leg and again step laterally to the start position. Repeat front and back cross-over as you move laterally across the room. Increase your speed and knee bend as you feel comfortable.
X-Jumps: Mark an "X" on the floor with tape. Jump in each of the four areas created by the "X" - an example would be to jump from 1 to 3 and from 2 to 4. Repeat for one minute.
ski
STRETCHING EXERCISES:
Each stretch is done slowly held for 30 seconds and repeated 3 to 5 times.
Lower Leg Stretch: This exercise stretches the back of your lower leg, including the Achilles tendon. Stand arms length from the wall. Put one leg in front to stabilize yourself while stretching the back leg. Lean forward, until you feel a stretch in the back of your lower leg. Keep the heel of your back leg on the ground. After holding this position for 30 seconds, bend your knees still keeping your heel on the ground. Repeat back and forth 3 to 5 times. If it is too difficult to do both legs at once you can alternate legs.
Quadriceps Stretch: While standing, support yourself with a hand on a wall. Reach with the other hand and grab the foot from the outside pulling it towards your buttocks until you feel a stretch in the front of your thigh. Switch the supporting hands and repeat with the opposite thigh.
Hamstring or Back of Thigh Stretch: While seated with your feet together, reach down and grab your ankles or toes. Hold the position once a stretch is felt in the back of the thigh. Make sure you keep your knees straight.
Butterfly Stretch: Sit up straight with the bottoms of your feet together. Pull your feet towards your groin and let your knees fall out to the side. Slowly push down on the inside of your thighs and hold once you feel a good stretch. After holding this position 30 seconds, try to bring your feet up closer to your groin and again push down gently.
Hip Flexor Stretch: From a kneeling position lean forward stretching the back hip. Hold. Repeat. Switch legs to stretch the opposite hip flexor.
Hip Stretch: While seated, bend one leg and cross it over the opposite leg - the outside of your foot will be next to the outside of the opposite knee. Twist your trunk towards the knee, placing your elbow on the outside of the knee. Push on the outside of the knee until you feel a stretch. Repeat for opposite side.
Ham String Stretch: While lying on your back grab the back of your thigh and pull it up. Extend your leg vertically until a stretch is felt. Hold. Repeat.
Chest Stretch: Standing in a door way, or at the edge of a wall, place your forearm against the wall, with your elbow away from your side. Then step though door way, or past wall with leg on same side. Feel a stretch across the front of your chest. Hold 30 seconds. Repeat on other side.
Shoulder Stretch: Clasp your hands behind your back and slowly lift them up until you feel a stretch in your shoulders. Make sure you keep your upper body straight. Do not lean forward.
Remember to warm up and stretch before skiing, choose the right equipment and know your limits.
Michael Devitt 11/19/01
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Snowboarding & Sports Medicine
Besides the new equipment, snowboarding has its own set of injuries associated with its sport. While skiing injuries tend to be more severe involving the knee and thumb, snowboarders may injure their ankles, wrists and shoulders. It is estimated that there are 4 injuries per 1,000 snowboarder days. The most common site of injury is the wrist. Extension of the wrist, a common instinct of a falling person to cushion a fall of the ground, during a fall can lead to hyperextension injuries of the wrist ranging from a fracture to a mild sprain. While simple sprains are the most common, persistent pain may indicate more serious injury. Snowboarders have twice the incident of fractures from falls as skiers. Scapholunate dissociations or dislocations involving two of the eight wrist bones occur in older adults. The upright position and relative high speed predispose falls that subject
the shoulder to injuries such as humeral factures, clavicle fracture, acromioclavicular separation, or rotator cuff injuries.
Ankles can be injured accounting for about 17% of all snowboard injuries. Sprains are the most common accounting just over half. The forward or lead foot is three times as likely to be involved. Snowboarders have an increased prevalence for sprains compared to skiers due to the softer, more flexible boots. Fractures make up an estimated 40% of the ankle injuries. More advanced riders have a high prevalence of a “snowboarder’s ankle” or lateral talus process fracture. These usually occur with a high-impact twisting fall that people believe is a severe ankle sprain. Radiographic testing and an appropriate physical examination help to differentiate these fractures and others from sprains.
Prevention of injuries is a combination of many elements. The rider should follow the skier’s safety guidelines. Protective equipment includes wrist guards and helmets. Most injuries occur to beginners. Beginners are encouraged to take lessons to learn proper snowboarding and fall techniques. Snowboarders are encouraged to strengthen the major muscle groups of the thighs, hamstrings and shoulders. Stretching before vigorous activity will warm the muscle and prepare them for the stress of the sport. Using good judgment and riding under control will help keep most participants safe.
Ski health 11/19/01
A Snowboarders Story
Have you ever wanted to do something real bad but did not have the time, money, or the get off the couch and do it attitude. I did and here is my story. I decided to pay my brother a visit in Longmont, Colorado. Well, how can I kill two birds with on stone? I will schedule a powerlifting meet. It was the Friday before my meet and I was resting up so I could give it my all. It was early morning when, to my horror, my brother suggested we take a snowboarding trip. Now how can I get out of this one?
But I want to win this meet I have trained so hard for and this boarding trip will undoubtedly end any chances at winning the meet. Here comes Greg with goggles, gloves and and and that its. I am screwed I think to myself. Ok, I figure I am in for a boring day of snowboarding instruction.
At the slope, Greg looks at me with his serious boarding face and says watch how I click into to board. I watch and attempt the simple feat myself. After 5 to 10 minutes of stress, the boots click in. Greg gives a 2 minute explanation of how a bowling ball would roll down the hill. That is the path you need to follow he says. OK, I got it. Lessons over. I have never fallen so hard nor have I done so many face plants in my life. This was so fast and frequent that the exercise induced asthma sets in.
I begin breathing very laboriously. I am getting scared cause it is hard to breath. I am very frustrated as Greg is tearing up the slope and I am still sitting on my rear. I will stick it out. I got off my rear, breathing trouble and all, and made it down the slope. The rest is history. I hit the slopes about 30 times last year on my Burton FL. As for the powerlifting meet, my groin was severely damaged snowboarding and it took 6 months to recover. I was able to complete the meet with successful results but paid the price for six months.
The point I am trying to get to hear is that even snowboarders need some form of aerobic activity. My conclusion came when I was totally exhausted, had trouble breathing, and could barley walk for two days. After the experience of exercise induced asthma on the slope, I have decided to do something about it. I decided on a aerobic routine to help me last more then 50 yards down the slope. You skiers, and boarders know what I am talking about.
Skiing and Snowboarding can be a wonderful physical activity. The activity keeps your thighs, calves, buttock and hips in wonderful shape. Skiing and snowboarding is great for the cardiovascular system also. However, I snowboard for the thrill and need to get in shape to rip down the slope faster. Therefore, I designed a program to help me obtain my goal.
I set up this program to get me ready for the 2002 boarding season. I workout with weights 4 times a week for strength and size. I train my legs once a week using high reps to build endurance. During the snow season I am only concerned about my cardiovascular system and how many times I can get on and down the slope.
At the end of the workout I begin my snowboarding routine. I select my aerobic exercise of choice. Today will be the stair master as I vary the exercise to fight off my bodies ability to build tolerance and not respond any more. We are attempting to work the cardio vascular system here. That is you heart, lungs, veins, ect. Twenty minutes is goal.
During my cardio vascular workout I am very concerned with my target heart rate. Seventy percent of you max is the goal here. You must be at or above this range. It takes about eight minutes to obtain this first goal. Once in this range you want to exercise and exercise hard for twelve more minutes. Your goal is you cardiovascular system so breathing should not be easy. The mistake I see many make is they begin reading a magazine and forget their workout. They begin the eye and brain workout. You are only burning calories at this point and not working the target heart and cardio vascular system. My rule is if I can read the magazine I am not working hard enough.
Your cardio workout must be just that. The bike, stairmaster, treadmill, or running should be given the same effort as your weight routine. 4 days a week at 70% of my max for 20 minutes. I also incorporate and extensive stretching routine after the bike to give myself the flexibility to fight off injury. I feel much better now and I am ready to conquer the slope. Give this simple routine a chance and you will be ready too.
Chris Berry 10/22/01
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