Snowboarders Don't Workout: Ledge Hops

Snowboarding is highly physical, and often summer finds us shredheads buried indoors with the air condition cranked and the television remote handy; not a pretty picture when next season comes around. Riding out of shape means not only having to work extra hard to catch up to where you were, but can also leave you open for injury.

The Snowboarders Don't Workout is nothing more than a bunch of exercises meant to work the muscles we use when we ride without expensive equipment or fancy gym memberships.  Today's exercise, ledge hops, is a simple exercise meant to build strength and explosiveness in your legs as well as improve your timing and bodily awareness.

Your first task is to find a suitable ledge or similar object, the fallen tree behind my house works great.  Ideally, you want something high enough that it takes a bit of effort for you to jump onto it--something about knee height or maybe taller if you are in good shape.

Straight Jumps (50-50s)

Start with straight jumps.  These are pretty self explanatory; stand at the side of the ledge like you would to ollie into a 50-50.  Imagine you are approaching this feature on snow... you would load up the tail and pop up onto it, catching the rail lightly with your heel or toe (depending on your stance) to keep from sliding off the other side.

Try doing 5 repetitions of this--frontside and backside--for a total of 10; then do it switch.


Spin Jumps (180-on)

Spinning onto rails and boxes can be a challenge.  A lot of it has to do with being able to trust your body to complete the rotation on.  Practicing this stationary on a ledge is a low consequence way to dial in how you position your head, arms, and shoulders to lock in a proper 180-on.

Again, visualizing that you are riding up to a real feature on snow, do 5 rotations spinning frontside and backside (a total of 10) and then repeat switch.

As you get comfortable with this, start throwing in 180-pretzel-outs where you spin the opposite 180 of the feature that you did on to it (landing in your original stance).  You can even take it one step further to 360-pretzel-outs.

One-legs (boardslides)

While doing this exercise won't teach you how to lock in or balance a boardslide, it can help you become more confident approaching taller feature.  It will also build up the muscles in each leg individually.

From your imaginary stance, ollie onto the ledge and shift yourself so you land sideways on your lead leg.  You will have to play around with your arms and shoulders to get the balance just right.  Especially with frontside boardslides, play around with your upper body.

Watch some videos and try to emulate the body position of your favorite riders' boardslides; Lucas Magoon has a killer front board:

Do these one-legs 5 times both frontside and backside, then repeat switch.  Feeling saucy? Throw in some 270-outs to nail down your technique.

If you follow this workout to a T, you will have hopped onto your chosen ledge or feature 60 times. Feel free to add or subtract repetitions as you see fit.

Even if this exercise won't necessarily help you land these tricks, a day of shred equals jumping hundreds of times; doing ledge hops onto a feature much higher than what you generally hit will leave you far more prepared for your first run of 2011.