Paddle Fit

Yolo Board is proud to present ‘Yolo Paddle Fit’, a series of articles and workouts that will help you become a better paddler and a better athlete. Yolo-ing or stand-up paddling is one of the most exciting new core fitness exercises for all ages. The act of balancing while paddling helps to train the body in a fun, new and effective way. Paddle fit will help you add a new dimension to your old training routine and may create a whole new sport to challenge you.

Remember, ‘You Only Live Once’, so go Yolo!

Paddle with power through proper muscle activation

by Tommi Paavola

At the beginning of any stand-up paddle trip, it’s important to prepare the equipment you’ll need. Your body is the most important equipment of them all. You may already have a pre-paddle procedure that you follow to make sure all the necessary equipment is working correctly in order for a safe and enjoyable Yoloing to take place.

A pre-Yoloing warm-up routine can make a big difference in your stand-up paddling performance. It is possible, that by activating the right muscle groups right before paddling, your power output could increase by up to 20 percent. In addition to that, doing a few simple post-Yoloing exercises after pulling the board to the shore could help prevent the nagging pain in your shoulder or the stiffness in your lower back when getting out of the bed the next morning.

Optimal solutions to movement problems

Any repetitive movement, such as running, cycling or paddling, can create imbalances in our bodies that can affect our performance and health. Keeping the balance with correct flexibility and activation exercises will help you avoid posture-related problems and help your body last longer. A few simple pre- and post-Yoloing exercises will help you maintain your ability to paddle optimally and make it easier to develop new motor skills as you continue to learn new Yoloing techniques.

Think of your body as a problem-solving machine. Every physical task is a problem your body needs to find a solution to. The efficiency and the quality of the movement will depend on the solution your body uses. A healthy body will usually choose the most efficient movement pattern available to execute a given task. An injured or imbalanced body will not.

Muscular imbalances will always force you to use a less than optimal movement solution for the task at hand. For example, let us look at sitting. It slowly drives our bodies from an upright posture to a stooped posture and has a profound effect on how we move.

Time spent paddling strengthens the muscles of the chest and shoulders, but it also causes them to shorten and to become stronger than the muscles on the opposite side of the body. Those muscles then round the upper back, contributing further to a slumped alignment of the body, that is sometimes referred to as the “human shrimp”-posture. Additionally, short hip flexors in turn can lead to inactivity of the gluteal a.k.a. butt muscles that oppose them anatomically.

The tendency toward a rounded upper back is often the main reason for discomfort in the lower back, neck and shoulder region and the effects go beyond how well we feel to how well we can paddle. The muscle imbalances that change our postural alignment may not necessarily manifest itself as pain, but will certainly result in an inability to produce force in rotation during the stroke. As the ability to rotate is diminished, so is the optimal sequence of muscle recruitment. Postural imbalances additionally alter the paddle’s path through the water and it is possible that your technique will get worse, not better, the more you train and paddle.

Because of the repetitive nature of paddling, even small muscular imbalances can sometimes grow into unnecessarily annoying traveling companions. The prevention of muscular imbalances is much easier than dealing with the consequences of paddling your way toward injury or chronic pain.

Five minutes to more power

Recent developments in the study of anatomy and physiology have helped us design better ways to prepare our bodies for an activity and to accelerate recovery and regeneration afterward. A pre-Yoloing routine activates the nerves and muscles involved in paddling and prepares them to go to work as a well-functioning team of body parts. A post-Yoloing routine aims at balancing the effects of repetitive paddling movement and helps prevent pain and injuries.

Dedicating five minutes to your own movement machinery before and after your day of paddling will provide you with noticeable benefits and changes in your paddling performance. The routine here will improve muscle recruitment and optimize the role of each muscle whether it is a task of stability or explosive power. By using the pre-Yoloing routine, you can activate more muscle fibers than you would otherwise and get them firing in the right order. As a result, your strokes will be more powerful, require less effort and your endurance will improve as well. Heading out paddling without a routine to activate the muscles can result in poor recruitment—fewer muscle fibers do the work, and they fire out of sequence. Your muscles will fatigue faster and the decreased strength and coordination will easily lead to an inconsistent and inefficient stroke.

The issue of muscle activation involves not only the interaction of fibers within a muscle but also the coordination between muscles grouped around a particular joint. During a particular motion, each muscle group has a prime mover muscle and a stabilizer muscle that needs to be “awake” to execute it’s specific task to control and limit the movement. Muscles that are not activated—“sleeping” if you will—can cause a loss of joint stability. Other muscles may have to work harder to compensate for the poor coordination. Overuse injuries are often suffered by muscles compensating for those that are routinely not being activated.

Also, by eliminating muscle imbalances and the posture problems it creates, you may find it easier to learn and absorb new motor skills. Restricted movement or posture can make it difficult to execute new techniques properly. If you’re working on developing your stroke and your poor flexibility prevents you from properly engaging your core muscles, you are likely to use your shoulder muscles more than necessary, fatiguing them out much faster.

Pre-Yoloing Activation Routine

The best timing for the pre-paddling routine is right before you get on the Yolo Board. You can easily perform it on the shore without any other equipment but your paddle. The whole routine should only take about five minutes to perform. If you already have a warm-up of your own, buy all means, continue doing it. You can certainly combine it with these four exercises developed to optimize your Yoloing experience. Anyone with a history of injuries or back/muscle problems should consult a physician or physical therapist before attempting any of the stretches.

Exercise: Hip Flexor Lunge

This lunge will improve the flexibility of hip flexors, broaden the range of motion in the shoulder joint and activate the hip musculature and front core muscles.

Start by taking a split stance position and lower yourself into a lunge position. Keep your front knee straight above the ankle. Now extend your arms up and back, as shown in the photo. To enhance the stretch, try to tighten the buttock of the back leg. If your hip flexors are very tight or you have trouble with the balance, lower your back knee all the way down on a soft surface. You can also increase the stretch in the quadriceps muscle(front of the thigh) by lowering the knee of the back leg.

Exercise: Inchworm

The inchworm exercise targets improved flexibility of the posterior chain; calves, hamstrings and lower back. It also activates the abdominal wall and creates stability and mobility of the shoulder and scapulae.

Start from a push-up position and slowly walk your feet as close to the hands as possible. Keep your legs straight at all times and your heels close to the ground. When you can’t bring your feet any closer, walk back out—this time with your hands—to the push-up position. Repeat four times.

Exercise: Side Bend

The side bend works on the flexibility of hip flexors, sides and back—the lat muscles (latissimus dorsi) in particular. It activates the sides of the core and increases the range of motion in the shoulder joint.

Start by raising your paddle over your head and taking a split stance position. Keep your back foot on your toes (heel up). Bend sideways by letting your hips move to the opposite direction. Bend to both the left and right four times before switching and putting your other leg forward. Keep your arms straight at all times. If your hip flexors are very tight or you have trouble with the balance, lower your back knee all the way down on a soft surface.

Exercise: Squat Rotation

The squat rotation improves the mobility of the upper back, activates the abdominal wall and the muscles engaged in torso rotation and increases the range of motion in the shoulder joint.

Place the paddle horizontally across your upper back and take a squat position. Keep your back flat and abdominals engaged at all times. Keep your head still and make a smooth and controlled rotation from side to side by reaching down toward the ground with the paddle.

Post-Yoloing Regeneration Routine

After pulling the Yolo Board ashore at day’s end, you’re probably thinking about food and rest. I recommend you focus on your post-activation routine for a few minutes before sitting down on the beach, or loading up on food. You will be guaranteed a faster recovery and you will be ready for another Yoloing session quicker.

Exercise: Lat Stretch

The lat stretch creates muscle balance of the shoulder region and improves the flexibility and regeneration of the shoulder and back muscles—the prime movers of the upper body in paddling.

With your paddle vertical, hold onto the shaft at chest height. Bend from the hips and keep your arms straight. Push your chest closer to the ground while holding tight to the paddle and keep your legs slightly bent at the knees, as shown in the photo. Hold the stretch for about 30 seconds. You can use a tree or your paddling partner for support if you’re afraid of snapping your paddle in half.

Exercise: Kneeling Hip Stretch

The kneeling hip stretch targets muscle balance of the hip region. By restoring the flexibility of the hip flexors, you can help prevent lower back discomfort and tightness.

Kneel with one knee on the ground (use a pad for comfort) and the other knee bent in a right angle, foot flat on the ground. Hold your paddle vertically in front of you, adjacent to your upward knee. Keeping your paddle stationary, hold your upper body upright and lean back with your shoulders until you feel a stretch in the front of your hip and thigh, as shown in the photo. Tighten the buttock of the back leg. Hold the position for 30 seconds before switching sides.

Exercise: Shoulder and Triceps

The shoulder and triceps exercise addresses the muscle balance of the shoulder and arm muscles. It realigns your posture and improves the flexibility of the arm extensors (triceps muscle) and the range of motion in the shoulder joint.

Stand straight and place the paddle vertically behind your back. Hold the paddle with both hands, pointing one elbow upward and the other down, as shown in the photo. Use the lower hand to gently pull the paddle down to create a stretch in the upper arm. Keep your back straight and your head up. Hold this position for 30 seconds before switching hand positions.

Exercise: Chest and Shoulder

The chest and shoulder drill not only increases the range of motion in the shoulder joint, it also restores mobility of the upper back and the flexibility of the chest and shoulder muscles.

Start by taking a split stance. Keeping a firm grip with your front hand, grasp the paddle with your other hand palm up as if you were holding a javelin. Push the paddle backward with your front hand to create a stretch in the front of the chest, shoulder and biceps. Hold the position for 30 seconds on each side.

Finding the Balance

As you incorporate these routines into your Yoloing, you may notice that you’re feeling more comfortable on the Yolo Board over longer periods of time and that your reach has improved. You’ll also have a much smaller risk of injuries and pains. And finally, by correcting posture problems and muscular imbalance, you may find it easier to learn and absorb new skills faster. The benefits of post- and pre-paddling routines will speak for themselves, give it a try! Spending five minutes performing each routine is a small investment that can yield great rewards and happy moments on your Yolo board.

Our bodies are truly miraculous machines that are very capable of adapting to new challenges. By acknowledging the importance of preparing our bodies with balanced and functional movement, we can prolong and improve our Yoloing and the quality of our daily lives as well.

Tommi Paavola is the co-owner of a company that specializes in creating and teaching effective and inspirational movement and exercise programs. Contact Tommi through his website: www.discovermovement.com

Portions of this article originally appeared in Sea Kayaker Magazine, April 2008.

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The Proper Paddle Technique

1. The catch

The blade should enter the water in a position at the side of the board where it be drawn straight down the side toward the tail of the board. The blade should be covered as it draws level with your body, be sure not to dig in to deep as to cover up the shaft. Extension for the catch is achieved by a combination of the knees and hips flexing, torso rotating and top hand reaching toward the catch.

2. Pull and leg drive

The movement pattern of the complete SUP stroke is a coordinated total body effort. The power firstly comes by pulling back with the bottom hand and down by the top hand. The back muscles as well as the shoulders and arms combined with the spinal flexion and body twist via the abdominal muscles and hips all sequence combine to create the power of the stroke. The effectiveness of this dynamic action is only possible with stability and drive created from the legs. This is made more difficult by the fact that the board itself is an unstable surface. The leg drive phase of the stroke should kick in once the blade has moved about half way back towards your feet. Applying the leg drive to early will lead to the stroke side rail dipping, causing loss of balance and less effective stroke power.

3. Push and Recovery

Once the blade has passed the centerline of your body, the stroke enters the pushing phase. This is where the blade is pushed back toward the tail of the board. The object of this segment of the stroke is to prolong the run of the board. The force is created by the continued leg drive, rotation of the hips and torso, as well as the extension of the triceps. The blade should exit the water as cleanly as possible. Too much wash out will cause loss of board run at the end of the stroke and instability during the recovery phase. Any instability may cause a loss of extension in reaching for the catch of the next stroke, or in effective paddle transfer if switching sides.

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Training for stand up paddle boarding by Gary Wise

Sport specific training programs have really become more mainstream in recent years. Previously such programs have only been available to elite level athletes and those with the financial recourses. stand up paddle boarding, whether it be recreational, surfing or distance paddling is a great form of exercising in it's own right. However to reach a higher level of performance or help recover from, or prevent injuries the stand up paddle boarder can add resistance, flexibility or even cardiovascular training to their paddling.

For so long lifting weights was discouraged in many sports such as, boxing, swimming and golf. Research has shown us that through resistance training, an athlete can make substantial improvements in their physical abilities. The role strength training plays in sports performance is not to just to build muscle mass or lifting as much weight as possible. It is about function and how to best improve your physical performance factors that are relevant to the athlete. Muscular activation during the stand up paddle boarder’s stroke relies on your ability to recruit all muscles to work together. This is a kinetic chain of motion, this functional recruitment of muscles working together can only be enhanced by training them to work together. For this to be achieved the core of our strength program must be based around functional multi-joint movements.

Following are some of the physical factors that will be enhanced by functional resistance training:

• Ability to maintain correct posture, throughout whole stroke motion. Correct spine angle and curvature better enable you to functionally rotate your upper torso.
• Improved muscular co-ordination. Stand up paddling is a function of your muscles working as a team. Therefore, for optimum performance the synergists and stabilizers must work with the prime movers.
• Injury prevention.
• Better connection between the motion of the arms, the rotation of the upper torso and the drive of the hips and legs.
• Power, the most apparent benefit, resulting in greater stroke power and muscular endurance.
• The psychological advantages of being stronger. I am of the belief that strength and will, can take you further than talent alone.
• To slow down the natural effects of aging, such as muscle atrophy.
• Slows the rate of joint degeneration due to osteoarthritis.
• An increase in lean body mass will help accelerate the rate for which you burn fat, in all modes of exercise.

Strength exercises fall into two specific categories: basic muscle group exercises such as squats, lunges, and deadlifts for the lower body, and upper body movements consisting of a variety of pushing and pulling motions working to and away from the spine. The muscles of the mid-section are best exercised to create balance in the four quadrants: Upper and lower abdominal; sides (oblique muscle group); and lower back.

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Resistance Training Routine by Gary Wise

All the exercises shown in this chapter are part of my own personal training routine. These exercises have been the foundation for my own training for many years. Mostly they are multijoint exercises that are functional in benefiting my training for my sports (stand up paddle boarding, rowing, surfing, and golf).

There should be an inverse relationship between the number of exercise you do and the number of sets. This also applies to the relationship between reps and sets, my repetitions and sets roughly follow a cycle of:

• Six weeks of 5-7 reps, for 3-5 sets.
• Six weeks of 8-12 reps, for 2-3 sets.
• Six weeks of more than 12-20 reps, for 1-2 sets.

Some athletes find they get their best results from following a structured training regimen. While this maybe effective, I will let my energy level and degree of motivation (determined by the wave quality) dictate what exercises and workout volume that will be done.

My resistance training rotation is as follows:

• Day 1 - Workout A (shown below)
• Day 2 -
• Day 3 - Workout B (shown below)
• Day 4 -
• Day 5 -
• Day 6 - Workout A (repeat Day 1, substituting in similar motion exercises)
• Day 7 -
• Day 8 - Workout B (repeat Day 3, substituting in similar motion exercises)
• Day 9 -
• Day 10 -

The exercises for workouts A and B are shown below. The exercises are broken down into groups of similar function. Workout A and Workout B have four different groups of exercises. I like to take one exercise from each group per workout.
Workout A has a greater emphasis on the mid section and lower body. Workout B targets more the mid section and the upper torso.

The exercises below are mostly compound exercises. This means the specific exercise movement involves two or more joint movements. As stand up paddling is a total body exercise I think that you should be trying to recruit as many muscle fibers at one time as possible during your training.

As with all resistance training, start with a resistance that you can comfortably handle. Always use good form, and complete the exercise through it’s full range of motion. Do not use ballistic (bouncing) movements and move the resistance in a slow controlled manner.

On any resistance workout day a second session of paddling or even cardio can be added. Your paddling can vary from surfing, down winders, intervals or an out & back paddle. - Back to top of page

Workout A – (group “1”)

Squats:

Squats can be done with or without added resistance, or singled legged as shown above. Keep spine in natural curvature, keep feet flat on the floor throughout the full range of motion and look forward, not down.

Power Runner:

The Power Runner is one of my personal favorite pieces of equipment, however it is not very common. If one is not available, step-ups can be done with or with out added weight.

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Workout A – (Group “2”)

Reverse Lunge / Twist:

I like reverse lunges (one leg steps back from a standing start) for surfing as it closer replicates stepping back for a turn, dropping back to lift the nose over a larger white water. These lunges can be done with or without the twist and with or without resistance.
Step one leg back landing on the front of the foot. Lower your body on the other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat by alternating rear lunge with opposite leg.

Leg Press:

There are many different types of leg press available. I prefer single legged leg press, this ensures that both legs are doing the same amount of work. I found that after having numerous knee operations that I would favor one leg. This is reduced if you do the same amount of work with both legs separately. Most importantly no further imbalances will develop and less likelihood of further injury.

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Workout A – (Group “3”)

Dead lift

Be sure to keep your hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep the bar close to body throughout the lift to improve mechanical leverage and reduce the likelihood of injury. IMO the king of all strength exercises.

Stiff Leg Dead lift

Keep your knees slightly bent, lift the bar by extending at hips until standing completely erect. Lower bar to the top of the feet by bending hips. Bend knees slightly during the decent and keep waist straight, flexing only slightly at the bottom. This exercise must be performed on a platform to allow the bar to reach the top of your feet.

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Workout A – (Group “4”)

Bicycle / Crunch

Start with your hands beside your head. Bring one elbow to the opposite knee in a slow controlled manner. Return to the starting position. Now take the opposite elbow to it’s opposite knee, and return to the starting position.

Leg Raises

Raise your legs from a dead hanging position, by flexing hips until fully flexed. Lower your legs under control without letting them go back past the starting position. There are many different versions of this exercise using bent knees, and different equipment such as an exercise ball or off the floor.

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Workout A – Chose ONE exercise from each group.

Workout B – (Group “1”)

Clean & Press

The clean and press is mostly done with a barbell. Start in a position the same as a deadlift. Knees and hips flexed, feet a little wider than shoulder width. Pull the bar (dumbbells) off the floor by extending the hips and knees. Draw the weight(s) straight up, as the weight reaches hip height begin to flex the knees and move your body under the weight(s). Once the weight(s) moves past your midsection, rotate your elbows under the weight(s) and catch it on your shoulders for dumbbells and upper chest for a barbell. Again flex your knees as you push the weight overhead, fully extending your arms. Lower the weight(s) to your chest, then to your thighs and finally lower it to the ground.

Single Dumbbell Swing

The dumbbell swings are similar to the clean. However instead of catching the weight by dropping your elbows continue the weights upward movement as in a high pull until your arms are extended over head. Lower the weight to your chest and then to a hanging position between your feet. Repeat the movement to side as shown in the right photo above. Your back foot and knee should be rotated to perpendicular with your hips.

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Workout B – (Group “2”)

Chin ups

Pull your body up until the chin is past the bar, preferably till your upper chest touches the bar or near to it. Lower body until arms and shoulders are fully extended.

Free Row

This is not a very common exercise, but one of my favorites, as your body has to stabilize itself and the pulling motion is similar to the SUP stroke. Start with your shoulders over the top of your hands, legs stiff, feet shoulder width apart, and up on your toes. Pull the dumbbell up until it touches your side beside your chest. Lower the dumbbell slowly until arms are extended and shoulders are stretched forward.

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Workout B – (Group “3”)

Dips

Lower your body with your elbows remaining close to your side, until your shoulders are level or just below parallel to your elbows.

Triceps Extension

Lower resistance behind upper arm with elbows remaining overhead. Extend the lower arm overhead. This exercise can be done with cables, barbell or a medicine ball. It can also be done seated on a bench or exercise ball. I prefer to do any exercise that can be done standing as that’s the way we paddle.

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Workout B – (Group “4”)

Back Extension / Pole Twist

Stabilize your lower body with a back extension bench. Once you reach the top position of the regular back extension movement, rotate your shoulders as far as comfortably possible in both directions. Return to the neutral position and begin your next back extension.

Trunk Twist

Start with no added resistance. Just hold your heels a few inches off the ground as in the picture above. Extend your arms out in front of your chest, palms facing each other and rotate your arms slowly from side to side as shown.

Reverse trunk twist / pelvic lift

Slowly rotate hips and legs to each side, then with your knees still bent place your feet on the floor and raise your buttocks off the mat.

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Workout B – Chose ONE exercise from each group.

Gary Wise Bio

Coaching Qualifications:

• Professional Golf Association of Australia: Class AAA Member.
• Professional Golf Association of Australia: Professional Golf Coaching, Level 111 accreditation.
• Australian Counsel of Health, Education & Recreation: Certified Fitness Instructor.
• Australian Sports Medicine Foundation: Certified Sports Trainer.
• International Sports Sciences Association: Certified Golf Fitness Instructor.
• United States Golf Fitness Association: Certified Master Golf Fitness Instructor.
• American Council on Exercise: Certified Fire Service Peer Fitness Trainer.
• Surf Life Saving Australia: Accredited Surf Coach.

Surf Life Saving:

• United States Surf Life Saving Association: Certification Officer
• Surf Life Saving Australia Open Surfboat medalist
• ILS World Championship Open and Masters Surfboat Finalist
• Team U.S.A Surfboat Representative 1994 - 2005
• International Life Saving, World Masters Surfboat Champions, 2002
• International Life Saving, World Masters Surfboat 2nd place, 2004
• East Coast Surfing Hall of Fame Museum 22 mile Waterman Challenge, Stand up Paddleboard division, 1st place, 2007.

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Disclaimer

The information and exercises shown are not intended to be a personal training or rehabilitation program for anyone. The information is for your entertainment purposes only. Before starting an exercise program or diet you should seek the advise of a physician or certified trainer.

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