BLUE PADDLE MIND
  • HOME
  • Paddle for A Cause
  • PADDLE LESSONS & ADVENTURES
  • SUP Blog
  • MENTAL WELLNESS
  • WHO WE ARE
  • EVENTS
  • SUP Links
  • CONTACT

SUP BLOG

Conditioning Tips for Standup Paddle Boarding (SUP) By Dana Von Badinski, MS, and Mike Bracko, EdD  IDEA Fitness Journal

4/1/2016

0 Comments

 
Picture
With the popularity of SUP surging, trainers should have some exercises ready in case any of their clients have joined the craze. SUP is principally a matter of balance and paddling strength, so that’s what you train for.
When the paddle is being pulled, SUP technique involves straight elbows, a small-range-of-motion shoulder flexion, strong trunk flexion and slightly bent knees. Most of the force during the pull is generated by the rectus abdominis contracting to produce trunk flexion, while the shoulders assist with flexion.




Exercises
Core endurance is important for SUP performance because the person is always vertical. Therefore, trainers should suggest vertical core exercises on stable and unstable surfaces.
​

Vertical Trunk/Shoulder Flexion With Rubber Tubing—Stable Surface
-Trainer holds rubber resistance as high as possible (or resistance is anchored high).
-Client holds rubber resistance with staggered hands, as if holding an SUP paddle—one hand up, one down.
-Client produces large-range-of-motion trunk flexion and small-range-of-motion shoulder flexion.

Continuous Paddling—Stable Surface
-Paddle 5 strokes on right, followed by 5 strokes on left, to emulate number of strokes taken to glide straight on water.
-Client changes hand position on each side: paddle on right—left hand up, paddle on left—right hand up.

Continuous Paddling—As if Cruising on Flat Water
-Use high tension on tubing.
-Paddle for 60 seconds; rest for 30 seconds.
-Do 5–7 sets.
-Cadence: 40–50 strokes per minute.

Continuous Paddling—Unstable Surface
-Exercise movement is same as above.
-Client stands on upside-down BOSU ball.
-Tension on rubber resistance is medium to high.

0 Comments
    Picture

    Author

    Aloha! 
    Welcome to my blog!
    I enjoy writing about everything and anything to do with Stand Up Paddleboarding and how Paddleboarding improves our mental health!
    Mahalo! 
    Maggie 
    Adams
    Paddleboard Athlete & Mental Health Advocate

    Archives

    May 2021
    May 2020
    September 2019
    March 2019
    February 2019
    December 2018
    November 2018
    October 2018
    August 2018
    May 2018
    March 2018
    February 2018
    January 2018
    November 2017
    October 2017
    July 2017
    June 2017
    March 2017
    February 2017
    January 2017
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    January 2016
    November 2015
    October 2015
    September 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    December 2014
    October 2014
    September 2014

    Categories

    All
    Carlsbad
    Oceanside
    Paddleboarding
    Performance Paddling
    Stand Up Paddleboarding
    SUP
    Training
    Travel

    RSS Feed

We would love to paddle with you!   
             Call or text us @760-845-8077              

Picture
Picture
Picture
  • HOME
  • Paddle for A Cause
  • PADDLE LESSONS & ADVENTURES
  • SUP Blog
  • MENTAL WELLNESS
  • WHO WE ARE
  • EVENTS
  • SUP Links
  • CONTACT