Freestyle Snowsport

Evidence-Based Strength and Conditioning Plan for Freestyle Snowboarding Athletes

“…Currently, there is no evidence to show that superior levels of maximal strength correlates with better on-snow performance, however, similar sports such as surfing have shown the importance of strength on performance (29,(42)(43)(44)46). Lower-body eccentric strength (37,49,50), rate of force development (RFD) (36,49,50), quadriceps and trunk strength (49,50), rotational and antirotational strength (49), and upperbody pulling strength (31,49) have all been identified as essential types of strength for SB athletes.…”

“…The nature of competitive SB relies heavily on the neuromuscular system and involves high volumes of explosive and high-velocity movements (18,37,39,49,50). RFD is an important factor in the take-off and landing phases of "big air" jumps in addition to contributing to the successful completion of maneuvers on features.…”

“…Until further research determines the competitive advantage of possessing higher aerobic and/or anaerobic capacities, it is likely that the stimulus from skills and slopes training will promote sufficient adaptations for competition requirements. Some studies suggest there is large variability within the typical training behaviors during on-slopes skill sessions (37,49). It has been reported that the typical duration of training lasts between 3 and 5 hours and includes a combination of free-riding, aerial, halfpipe, and park feature practice (37).…”

“…Slopestyle SB has become a popular discipline and involves athletes performing multiple aerial tricks, while also completing maneuvers over purpose-built features including rails, boxes, tubes, and half-pipes. Due to the diversity of activities in this event, athletes require a range of physical attributes to maximize performance and reduce injury risk (37,49,50).…”

“…A systematic review providing injuryprevention recommendations for snow sports examined 32 articles and noted that there were no published articles that recommended physical fitness or training as injury-prevention strategies for snowboarders (21). Research has briefly discussed the physiological demands for SB (37,49,50); however, integration of this information into a strength and conditioning plan has yet to be completed. This article aims to bridge this gap by addressing the fundamental physical demands of competitive SB and present a training program to develop the respective attributes.…”