Strong SUP Legs for Flat Water, Waves and Gliding Power – By Suzie Cooney
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    Suzie just sent me her last article in the series on legs.  Next up will be the series on Core Training.  Thanks for sharing Suzie.  Keep the great stuff coming.

    Casey

     

    Original Article and the rest in the series can also be found here at Naish Surfing.

    http://www.naishsurfing.com/sup-fitness/legs-power/

    Power Exercises for your Legs

    by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.

    This Week: Power Exercises

    Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and power.

    Training Note:

    It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

    Exercise 1: Box Drops

    Equipment:

    Box or stable platform (24-29 inches off ground)

    Click on the photo for a larger view.

    This exercise requires you to drop to the ground from a box or raised platform and land softly. It is very important to land on the balls of  your feet, not on your heels. The box I’m using is 29 inches tall.

    Exercise 2: Box Hop Ups

    Equipment:

    Box or stable platform (24-29 inches off ground)

    Click on the photo for a larger view.

    This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.

    Exercise 3: Box Single Leg Step Ups

    Equipment:

    Box or stable platform (24-29 inches off ground), weights (optional)

    Progression Variables:

    weights at your side or on top of shoulders

    Click on the photo for a larger view.

    This is one of my favorite exercises and allows each leg to gain great strength and power independently. Changing the speed or height on box is a good variable to experiment with. Maintain good posture throughout the entire movement. 

    Place one foot firmly on the box and as you drive your body up through that leg, use your body’s inertia to get you up and stabilized. Then step down and do the same leg again or alternate legs.

    Exercise 4: Lateral Box Step Ups

    Equipment:

    Box or stable platform (24-29 inches off ground), weights (optional)

    Progression Variables:

    weights at your side or on top of shoulders

    Click on the photo for a larger view.

    This exercise enables you to produce strength from the hip flexors and of course the glutes and quads as well! 

    Standing next to your platform or box, place your foot on the top and drive your body upwards – making sure that your foot remains stable. This will feel different but you will get into the proper rhythm. For sake of ease, do the same leg for a few reps, then switch.

    There’s a great deal of information and leg exercises for you to choose from this month. This photo shoot for me was a killer workout! That same afternoon I did a Maliko run and wow, though it had been a while, I felt unstoppable and had so much power transferring to my legs. My ankles and feet did not fatigue and I caught so many glides. I know it made it difference in my paddling and will make a difference for you too!

    Hope you learned a few more tips to enhance your next paddling adventure. Keep up the good work, and next time check back for some cool tips on how to train your core.

    Be strong and paddle harder!

    Aloha,
    Suzie


    For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
    and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter

    Disclaimer

    All the information presented in the SUP Fitness section of naishsurfing.com is for educational and resource purposes only. It is there to help you make informed decisions about your fitness training. It is not a substitute for, or an addition to, any advice given to you by your physician.

    Suzie Cooney, CPT, and Naish International strongly recommend that you consult your doctor and get medical approval before beginning any fitness and/or exercise program. You are solely responsible for the way information in SUP Fitness is perceived and utilized and you do so at your own risk.

    In no way will Suzie Cooney, Naish International or anyone associated with Naish International be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.


    April 10th, 2011 | Casey Gotcher | No Comments | Tags: , , , , ,

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