Did you swear last year that you would get in better shape for this years snowboard season? But before you run out to join the nearest fitness center, do you know
The #1 Mistake even the best snowboarders make when trying to get strong
It’s quite simple really - If you are not training your hips to rotate as they squat, you are not training your legs to snowboard. Rotating and squatting you say? Try this drill to feel for yourself:
Stand with your feet at shoulder width. Bend your knees about 20 degrees. Grab your butt cheeks. Grab a good chunk of muscle of your right and left glute in each hand (try not to do this one in public – the people in the supermarket might wonder what is going on).
Now rotate your body to the left and try to look behind you. If you noticed, your left glute switched on and lengthened a bit more than your right glute. You use each glute differently with each turn, and you use each glute while in rotation. Now ask yourself the following questions:
- Have you been training with rotation?
- Have you ever done a squat with rotation?
- Do you know how to do this exercise safely and effectively?
If the answer is no, you could be missing out on valuable strength, flexibility and power to help you keep those turns crisp and fast.
There can be many things to hold you back from enjoying your day at the mountain:
- Chance of Injury
- Fatigue
- Lack of endurance needed to get through the day
- Inadequate balance to navigate tougher runs
- Tired legs
If you find yourself struggling to perform at your best as the day goes on, you may benefit from a conditioning program. However, you should not settle for just any old workout. Here’s a few things to consider:
The #1 Mistake even the best snowboarders make when trying to get flexible
As you swing though a turn, you counter-rotate the upper body with the lower body. This upper body rotation lengthens the same-side gluteus muscle, requiring a level of strength and co-ordination combined with an element of flexibility. Do you have to be flexible to keep your balance and reach certain positions?
Do you know how to safely and effectively train the core to be strong and flexible while going through a boarding motion? The secret lies in dynamic flexibility – something very different than If you don’t, you may be putting your hips, low back and upper back at higher risk of injury. SImply holding a stretch doesn’t cut it – you need to be able to get into the position and get out of it before your board comes back to earth.
If you aren’t working on rotational power, your on-mountain performance will suffer
Now think about the action of a turn or a special trick on your board. Does it involve rotation of your upper and/or lower body? Does your core work consist of any rotational movements, or are they all simple crunches and side bends?
If you look at the boarder in the middle in red, notice the semi-crouched position with your head turned to the side. Put yourself in the same position just before you are about to make a turn… Do you see how the arms, shoulders, back, hips and knees are rotate? Great power can be generated from this position – but only if you know how to train for it.
The #1 Injury on the mountain and how it could have been avoided
What does the ACL do? The ACL serves to control rotation of the upper body as it lands and explodes from the ski turn position.
If your hips and core cannot assist in the acceleration and deceleration of your upper body and hips, then your ACL is left to do the majority of the work.
Talk to your local physical therapist and they will happily tell you the number one injury coming off the mountain is a torn ACL. With the right type of training, you can give your body the best chance of preventing an ACL or any other type of snowboard related injury.
Promo Alert: Atlas Snowboard Conditioning Programs are designed to train the body to be strong, powerful and flexible in all the right places at the right times. I am so proud of it that I am willing to say that:
The Atlas Conditioning System is the best snowboard performance program on the market today!
This advanced level of movement science for snowboard conditioning has previously been the domain of elite athletes and international ski coaches. These new training methods now come to you with all of the science, but has been adjusted such that this program is suitable for skiers of any level. Here’s why it works so well:
If you train the legs, hips and core to be strong in a ‘front to back’ sense rather than a ‘rotational’ sense, you have not only worked out inefficiently, you have done little to nothing to help protect your ACL and low back (the guardian of injury for the ‘rotational’ movements).
If you are interested in preparing for your season to give yourself the biggest chance of success and the smallest chance of injury, be sure to look for a program that follows certain foundational principles:
- Qualified instructor(s)
- Trains each individual according to their specific needs
- Only trains small groups – no more than 7
- Understands the functional aspects and physiological needs of the body as it goes through a snowboard turn
- Is able to work with all levels of athlete
The next Atlas Snowboard Conditioning Small Group class will embrace all of the above. After completing one of the specially designed 5 week programs, you will experience the following:
- Improved speed and turn control
- Dynamic flexibility for jumps, tricks and spins
- The endurance to take turns all day and be ready for night skiing
- Be able to power through deep powder easily and effortlessly
- Greater core strength and upper body control
- Better coordination in unfamiliar territory
- Less falls
- Decreased risk of injury
If you are interested in being part of the next class, you can call now to book a place for classes through the month of October and November.
5 week programs start up every two weeks.
Call/Sign up today, because this class is only offered for a limited time!
Need convincing? Have questions? Like to get in on the next group? Call 720 203 3084 or email james.atlas@comcast.net to check on availability for the next class.
When?
Classes happen through the month of October and November. 5 week programs are scheduled in two week increments.
Where?
Classes are run in the highlands area from an indoor studio or -weather permitting-sloanes lake park
How much?
2008 pricing is $360 for a 5 week, 3/wk program. Classes are held before and after work
How do I sign up?
We recommend you call for a brief consultation so you can be placed in a class that best reflects your boarding and physical abilities to ensure maximal results and satisfaction. Please contact Jamie Atlas on 720 203 3084 or email jamescatlas@yahoo.com to arrange your initial meet/phone consult.
To find out more please contact:
Jamie Atlas – Master Instructor, Atlas Snowboarding Conditioning on 720 203 3084 or email james.atlas@comcast.net
PS Don’t try this next one at home – or anywhere, for that matter:
