Practice, Practice, Practice! Flatwater training is key for staying in shape and improving your paddling skills. With the days becoming longer, head to the lake after work for a good paddle!
- Loosen hips by rocking kayak from side to side.
- Rotate torso and hold paddle parallel to kayak while edging (raise knee on paddle side). Hold for twenty seconds each side, 3 sets.
- Spin in a circle by taking repetitive forward sweeps on the same side. Spin in both directions.
- Spin in a circle by alternating forward sweep / stern draw on the same side. Spin in both directions.
- Spin in a circle alternating forward sweep / reverse sweep. Spin in both directions.
- Stretch (crossbow for torso and forward lean for back) 3 sets of 20 seconds each.
- Paddle in a straight line alternating forward strokes / forward sweeps, 100 yards.
- Paddle in a straight line alternating forward strokes / stern draws 100, yards.
- Paddle in a straight line alternating forward sweeps / stern draws 100, yards.
- Paddle in a straight line alternating forward strokes / forward sweeps / stern draws, 100 yards.
- Paddle in a straight line with constant edge held while forward stroking on the raised side and forward sweeping on the weighted side, 100 yards on each side.
- Back paddle in a straight line alternating between reverse strokes / reverse sweeps, 20 yards.
- Paddle in a straight line for five yards and then turn the kayak 90 degrees with a charc. Continue doing the same completing several laps in a square pattern, switch directions.
- Paddle in a straight line for five yards and then turn the kayak 90 degrees with a bow draw. Continue doing the same completing several laps in a square pattern, switch directions.
- Side draw the kayak 5 yards, 3 sets each side.
- Paddle in a straight line and side slip the kayak, both directions.
- Perform peelouts and eddyturns (C-turns) along the bank. Several laps each side.
- Rolling.
- Sprint in a straight line 100 yards. Complete four times.
- Wind down by paddling in a straight line with the following pattern: forward stroke left, forward sweep right, stern draw left, forward stroke right, forward sweep left, stern draw right, 200 yards.
Try this workout 2-3 times per week and you’ll see results on the river!