Snowboard season is approaching and for a good and safe ride, physical preparation is necessary. We asked instructor Aleksandar Ilić, a snowboard instructor on Kopaonik, for advice on how and in what way a snowboarder should prepare for riding on snowy slopes.
Snowboard season is approaching, and the most common mistake beginners make is to step onto the snow completely “cold” – without any physical preparation. The result? Muscle inflammation after the first day, knee pain and less enjoyment on the slopes. Follow Aleksandar’s short guide to physical preparation before the season, so that you are already in top shape on the mountain.
- Strong lower body – the foundation for stability
The most important muscle groups are the thighs, hamstrings and gluteus. Exercises you can do at home or at the gym:
– Squats (classic, sumo or with a jump)
– Forward and backward lunges
– Step-ups on a bench or step
– Deadlifts with lighter weights (or elastic bands)
These exercises strengthen your legs and prevent knee and joint injuries.
- Core – center of balance
A strong core musculature (abdomen, back, side abdominal muscles) is the key to stability on the board. Try the following:
– Plank (front and side)
– Russian twist
– Mountain climbers
– Superman (for the back)
Tip: 10–15 minutes of core exercises every day brings huge progress on the snow.
- Balance and coordination
Snowboarding requires constant weight transfer and body control. The best balance exercises are:
– Standing on one leg (with eyes closed for a greater challenge)
– Bosu ball or balance board
– Light hopping from foot to foot
This develops proprioception – the body’s ability to react quickly and accurately.
- Fitness and endurance
Riding on the trail requires strength, but also good fitness.
Include: Running, brisk walking, cycling or hiking.
Interval training (e.g. 30 seconds of work, 30 seconds of rest)
The goal is to be able to ride all day without a break for every two downhill runs
- Mobility and stretching
Don’t forget to stretch – it prevents injuries and helps your muscles recover. Focus on your hips, calves, back and shoulders.
Do light dynamic stretching before training, and static stretching after.
Alexander’s advice is to start preparing at least 3-4 weeks before you step on the snow. Do 3 training sessions a week for 30 minutes, and you will see the difference from the first day on the slopes.
Aleksandar Ilić – Snowboard instructor Kopaonik
Physical preparation, riding technique and tips for all levels
