Snowboard Workout Program
CPT Fitness

Plyometrics Training

Plyometrics increase strength and speed in a way that weight training by itself can't. By training the muscle to contract quickly while overloaded you gain explosiveness and control under tension The rider needs this specific strength for jumps, landings, and uneven terrain. One word of caution. Plyos are a great exercise, but should not be overused. Once or twice a week with step or box bounding (4 inch height to start) is plenty. Advanced only! For high box jumping (12 inches or more) I recommend that you be able to regular squat your own body weight before you begin (meaning, if you weigh 185 pounds, you should be able to place 185 on your upper back and perform a squat. Jump-rope is a pretty good plyometric activity and also benefits the cardiovascular systems. Try it out! I'll try to post a few plyo exercise pics as they become available.

Plyometrics sheet (PDF: 15kb) - Adobe Acrobat Reader required


The Details

Frequency:
1-2 days per week. 2-3 days rest between sessions.
Intensity:
The weight of your body accelerated by gravity is the resistance. The higher the box the more force is stressed on the body. Start with lowest box possible. 2-3 sets of 10 seconds sets. Jumps should be as many as possible in 10 seconds.
Technique:

Correct foot placement is essential in plyometrics. The rider should land flat footed then roll forward off ball of foot to absorb the impact. Landing on heels or toes causes stress to ankle, knee and back. For snowboard specific training try placing the feet same width as riding stance and jump up on step and off as quickly as possible. For beginners: try jumping up and down off flat surface (no box) as many times as possible in 10 seconds.

 

Copyright 2001, Ron McConnell. All rights reserved.