The Importance of Dry Land Training in Preparation for Winter Sports

As a movement specialist, I often work with athletes who are eager to maximize their performance and prevent injuries in their sports. As a snowboarder myself, I understand the dynamic movements and high physical demands required. While shredding fresh powder is exciting, the work done off of the slopes is crucial to your success and safety. This is where dry land training comes in.

Dry land training refers to exercises performed off of the snow to improve your strength, flexibility, balance, and endurance. All essential components for snowboarding and aspects I incorporate with my winter athletes. Here’s why this type of training is a game-changer for snowboarders at all levels:

Build a Strong Foundation

Snowboarding requires a combination of lower body strength for turns, core stability for balance, and upper body coordination for controlling your movements. Dry land training focuses on building these muscle groups to create a strong foundation.

Recommended exercises:

• Squats and lunges to strengthen your quads, hamstrings, and glutes.

• Planks and anti-rotational activities for core stability.

• Pull-ups and push-ups to improve upper body strength.

Enhance Balance and Stability

Carving down a mountain requires good balance. Strengthening stabilizing muscles through dry land training improves your ability to maintain control on uneven terrain or during jumps. So incorporating balance work can help fine-tune the small, stabilizing muscles in your ankles, knees, and hips.

Recommended exercises:

• Single-leg exercises to improve proprioception. For more on single-leg strengthen check out this blog.

• Balance board training to simulate the dynamic movements of snowboarding.

• Yoga or Pilates to enhance overall body control and flexibility.

Injury Prevention

Snowboarding puts a lot of stress on your joints, especially your hips, knees, ankles, and lower back. Without proper conditioning, you’re more prone to sprains, strains, and even more severe injuries. Dry land training helps prepare your body for these stresses by strengthening ligaments, improving joint stability, and increasing mobility.

Recommended exercises:

• Hip thrusts and/or bridges for core and low back support.

• Lateral band walks to strengthen the hips to offload stress at the knees.

• Dynamic stretches to improve flexibility and range of motion for required your sport.

Increase Cardiovascular Endurance

A full day on the slopes can be exhausting, especially when we take trips to shred at higher altitudes. Cardiovascular conditioning ensures you maintain stamina, reducing fatigue and improving focus as the day progresses.

Recommended activities:

• HIIT (High-Intensity Interval Training) to mimic the bursts of energy required for snowboarding.

• Trail running or cycling to build endurance and leg strength.

Improve Reaction Time

Quick reflexes are crucial for navigating obstacles, adjusting to terrain changes, and landing tricks. Plyometric exercises and agility drills simulate the fast-paced demands of snowboarding, enhancing your ability to react quickly and safely.

Recommended exercises:

• Box jumps for explosive power.

• Agility ladder drills to improve foot speed.

• Medicine ball throws to develop rotational strength and coordination.

Extend Your Snowboarding Season

By staying active and fit through dry land training, you’ll be ready to hit the slopes as soon as the season starts and maintain peak performance throughout. This also reduces the risk of early-season injuries caused by poor conditioning.

Dry Land Training Programing

When designing a training program, it’s essential to tailor it to your specific snowboarding goals and experience level. Work with a physical therapist or fitness professional to ensure proper form, progression, and balance between strength and mobility work.

Dry land training is more than just a preseason workout—it’s an investment in your performance, safety, and longevity as a snowboarder. By prioritizing strength, balance, endurance, and injury prevention off the slopes, you’ll be able to ride with more confidence and enjoy the mountain to its fullest.

So, while you’re counting down the days until the mountains open, don’t forget to dedicate time to dry land training. Your body—and your snowboarding skills—will thank you for it.

How you can work with me

I am a physical therapist in the Lakes Region of New Hampshire, based out of Meredith.

I offer one-on-one physical therapy and wellness services. I have a special interest in treating active individuals, jaw pain, and women with pelvic floor dysfunction.

I offer concierge services, as well as in-office visits in Meredith and Laconia.

I take a holistic and movement based approach with my clients. Some of my treatment techniques include mind-body connect training, exercise prescription, habit education and management, and dry needling.

If you are in the Lakes Region and are looking for treatment, schedule a free discovery call through the link below. I look forward to connecting!