Snowboarders Don't Workout: Standing Spins

Snowboarders do not workout.  What business do we have being couped up in a gym? Besides, it's about agility; being able to make quick, precise movements.  What good are 15 reps of heavy squats going to do you when you need to be able to squat hundreds of times per day?  Standing spins work on your endurance, explosiveness and train the muscles that help you spin.

First, go outside where there is a ton of room and nothing to destroy, and let's start this exercise with 180ºs.

In a strong athletic stance (knees bent, weight centered, and back straightened to engage the core) Jump up and rotate 180º frontside or backside, then again back to the starting position; do this 20 times--10 switch, 10 regular.  Now rotate to the opposite side and repeat.

Try to imagine things as though a board were attached to your feet; think about loading your ollie and what edge you would take-off or land on.  Lift your knees up as high as you can to your chest, and focus on making your rotations smooth and controlled.

Ready for 360ºs?

Once again, start in a good, strong stance.  Get ready to really explode; 360ºs require a little bit more airtime and a much faster spin.  It may help you to pre-wind slightly by countering your shoulders opposite the direction you want to spin, turning you body into a kind of loaded spring that will release as you jump and add momentum to your spin. 

Do 10 reps in all four directions: frontside, backside, switch frontside, and switch backside.

Again, think about your edgework; if you were on a snowboard, what edge are you taking off from? What edge should you land on?  Also, take notice of when you are able to spot the landing.  Seeing and knowing where you are going to land is crucial to keeping your spins steezy-stylish.

That's all for standing spins... a total of 80 reps, which can be a lot at first.  Feel free to fudge the numbers as you see fit, just make sure you do an even number of spins in every direction.

Doing this exercise at least a couple times a week will do more than you think.  Of course, spinning will come easier, but overall you'll be able to turn quicker, and absorb choppy terrain better.  With your legs and core all trained up, you won't get nearly as tired nearly as quickly, so no more excuses not to ride until last chair.