“Ouch, I can’t get out of bed! My body aches in places where I never knew I had muscles. Snowboarding was challenging and fun, but I wish I got myself in better condition before I hit the slopes! My body is definitely paying for it now!”           -“Morning after” snowboarder Snow season is here and if you’re planning to hit the slopes you may want to prepare your cardiovascular endurance for the altitude and your muscularity for the long runs. Here are a few tips that may help you prepare yourself for that first day back on the mountain. It’ll be more enjoyable and pain free! Tip 1: Posture Incorrect body position may lead to severe injuries. Here’s a quick way to check and see if your posture is properly aligned: Ears, shoulders and hips should be in alignment. Tip 2: Gear (Beginner) Wrist Guards Butt Pads (intermediate) Goggles (advanced) Helmet Camel bak -H2O to go PARK: (extreme) ALL OF THE ABOVE Tip 3: Exercises Below are exercises that will help condition your body for the altitude and the long runs down the mountain. I highly recommend that you consult a fitness professional before attempting most of these exercises. Please contact me on-site for proper form and details. Box Jumps -Assemble a step platform to a moderate height(depends on your capabilities). Stand approximately 6 inches away with facing the platform. squat moderately and use your legs and arms to thrust yourself on top of the platform. You should land quietly on the ball of your feet. Jump backwards down to the ground. Repeat 10 to 20 reps. In and Out Squats - With your legs together squat toward the ground approximately 6 inches. Thrust yourself upwards vertically into a jump. While in the air, open your leg stance to land at shoulder width. Immediately drop into a 90 degree wide squat. Thrust back into the air and land with feet together. Repeat 10 to 20 reps. Jumping Lunges - Begin in split stance position. Bend both knees and lung to ground until your knees are bent up to 90 degrees. Thrust yourself upwards vertically into a jump. While in the air, alternate leg position before your feet hit the ground. Repeat with opposite leg. 10 to 20 reps Prone Iso Abs - Lay on the floor Prone (stomach on the ground). Lift your body and use your forearms and toes to support your body. Maintain a solid straight back and trunk. Contract your core and abdominals to maintain position in isolation for approximately 10 to 60 seconds. (depends on your capabilities) Side Iso Abs - Lay on the floor on your side. Lift your body and use one forearm and the edge of one foot to support your body. Maintain a solid straight back and trunk. Contract your core and abdominals to maintain position in isolation for approximately 10 to 20 seconds. (depends on your capabilities) Ball Hamstring Rolls - Lay supine on floor with a stability ball placed under your heels. Lift up your pelvic off the floor and begin to roll the ball towards your glutes. Roll the ball back into starting position. Repeat 180 Jumping Turning Squats - Perform a moderate squat to a thrust jump. While in the air, rotate your body or twist 180 degrees. Land with feet shoulder width and repeat. Step up to Balance- Assemble a platform to your appropriate height according to your level. Step onto platform with one leg, thrust opposite leg into the air until your hip is at 90 degrees. Hold one legged position for 2 seconds. (your opposite leg should never step onto the platform.) Repeat 10 to 20 times, then switch legs. Standing Calve Raises- (line jumping on toes) walk length of room on toes. Running Drills - (side to side, crossover, forward-backward) , Perform this exercise outdoors or in a gymnasium. Side Skip across the room. Side skip across the room alternating each foot to crossover each other. Run from forward and backward to assigned pillars.