As with a number of other sports, such as skateboarding, that acquired an "extreme sport" or "gen X" label late in the 20th century, snowboarding is a pursuit that encourages athletes to expand the boundaries of what is possible. Competitive snowboarders strive for "the bomb," an incredible trick or maneuver never seen before. Like skateboarding, snowboarding had a reputation as a renegade sport full of rebels and nonconformists, but the stature of the sport was raised in 1998 when it first appeared in the Olympic Games. As the competitors pushed the envelope farther and farther, and serious injuries accumulated, it was clear that competitive snowboarders needed to train as hard as any other serious athlete in order to compete successfully and stay healthy.
Daring
Perhaps above any other athletic quality, a competitive snowboarder needs daring and courage. Snowboarding is a dangerous sport. The Workout X website cites two studies indicating that snowboarders suffer more spinal injuries and head injuries than skiers, although other studies find a similar incidence of of injuries for both groups. You can't teach daring and a willingness to risk life and limb to an athlete -- he either has it or he doesn't -- but you can improve his strength, balance and flexibility in order to keep the risks at a minimum while allowing the athlete to expand his repertoire.
Discipline
Although snowboarders and other extreme games athletes seem to approach competition with a certain irreverence and nonchalance, don't let the casual exterior fool you. A good snowboarder needs the same amount of discipline and perseverance as an athlete in any other sport. Part of that discipline comes from off-season workouts to get your body ready for the rigors of snowboarding. As snowboard instructor and athlete trainer Jean Sapula writes on SnowboardSecrets.com, snowboarders should do strength and aerobic training three days each per week.
Strength and Power
Takeoffs and landings are a big part of each event and require great leg strength. Leg strength can be increased in a number of ways, including front and back squats. To achieve optimal height for tricks in the half-pipe and big air events, you need the power to rocket off the pipe or slope. The more power you have, the more time you have in the air to perform spins and flips and rack up high scores. Power clean and snatches will fit your fitness routine, as will plyometric exercises such as box jumps, intended to give you explosive power. Powerful, strong legs also allow you to land well and absorb the jarring impact to your lower body when you descend long distances from the apex of your jumps.
Quickness, Flexibility and Balance
It's hard to separate these essential qualities, which give a snowboarder a body that is quick enough to flash through slalom gates and balanced enough to make adjustments in midair and flexible enough to fall without suffering serious injuries. Trainer Sapula recommends a simple exercise for balance, standing on two tennis balls. Start by holding onto something, then progress to standing unaided and finally do small squats on the tennis ball. Interval training can aid quickness, and conditioning, yoga and Pilates can improve balance and flexibility.
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