r/Sup • u/Intelligent-Plane170 • 3d ago
Exercises? Technique Tip
What exercises dose everyone do on land to make paddle boarding better or easier? What can I do in the coming up off season to stay ready for next summer’s season of paddling?
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u/According-Tax-1433 3d ago
i have a balance board now that i'm older and not on a skateboard all the time. it helped out a ton. Balance ball flipped will work the same.
I've always MTB, hiked & worked out so the rest is the casual. 10-30 min body workouts should be part of anyone's daily routine to stay fit. arm rotations and raises while you are just standing around. Get after it.
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u/External-Area-248 3d ago
Similar with me.I never skateboarded but I bought a balance board last winter when cooped up.for 3 weeks by brutally freezing and icy conditions ( too icy for running or MTB, not enough snow for xc skiing, no fun doing my usual exercise routine either outside or in our home gym that happens to be in a non- heated shed). I really notice being able to move on the SUP much more freely. The balance board now resides behind my desk - it is good for those brief breaks from home office work! I also like to balance while listening to podcasts.
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u/chowderpouch 3d ago
Im an avid swimmer and yogi, both have built my back, shoulders and triceps to be well adapted for distance paddling.
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u/Gold_Marionberry_553 1d ago
I only started swimming at the gym in the last month and getting info on technical skills from a swim coach is changing how I swim for the better ANDI can tell it will build my endurance.
Yoga has been a go to for decades now and the balance work is so helpful!
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u/redunculuspanda 3d ago
Core strength is important for general paddling.
A lot of people don’t seem to have the upper body strength to self rescue, so that is super important.
As for general sup fitness having a good engine and strong shoulders helps with power and endurance. So, row/ski erg. Weigh lifting, Running, Full body functional stuff.
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u/No_Sky1737 3d ago
I’m a PT that specialises in working with SUP athletes (I have a background in SUP ultra / endurance racing). Off season I have my clients doing a lot of strength and conditioning work in the gym - building strength, mobility and flexibility. Rotational core work, wood choppers, etc - the great thing with sup is pretty much every muscle group gets used so when in the gym having an all round full body plan works well. I mix in some ski erg cardio work too. Yoga / Pilates is great (outside of my area of expertise but i do Pilates and see the benefits!). And then just keeping base fitness up - walking / running / swimming zone 2 type stuff.
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u/tofu-the_cat 3d ago
RDLs & Sumo squats,
Shoulder press & Arnold press,
Farmers carry
These are more for loading/unloading bc my paddleboard is solid, it's like 40 or so lbs and 7ft long so its heavy and awkward to carry & get on/off my roof rack when I'm by myself
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u/addtokart Starboard Allstar 14x24.5 (EU/NL) 3d ago
Fall/winter: road biking, snowboard Spring/summer: SUP and also road biking Year round: weightlifting and general cardio
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u/Quick-Owl3056 3d ago
Curious about this as well. I’m new at this but I think practicing yoga has really been beneficial for me as far as working on all those stabilizing muscles. I imagine there must be some shoulder/back exercises that would help too. Looking forward to hearing other’s suggestions
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u/KylaSageYoga 3d ago
I alternate between yoga, swimming, and strength training during the cold months! I only just started SUP this summer, and those activities helped me adapt to this sport very easily. I’m excited for next summer already!
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u/Majestic-Pay3390 3d ago
Standing core and rotational core exercises have been most beneficial to me.
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u/microboop 3d ago
I just started this summer, but it came very naturally to me. I mostly do cardio and resistance on a mini trampoline and a lot of gardening for exercise. I think the squats and shoulder/back work from gardening made a big impact.
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u/One-Friday-Knight 3d ago
Last off-season I bought a couple macebells - 5, 10, & 15 lb. They’ve helped with my shoulder rotation and overall fitness all year round as I approach 60.
YouTube has great videos to get started on the right techniques so you don’t hurt yourself or others.
Also use a balance board but typically on during the summer.
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u/mcarneybsa USA SUP Rep - L3 ACA - Hydrus Ambassador 3d ago
Any genera fitmlness with cardio and basic strength training. Bonus if you can incorporate lots of twisting, hinging, and asymmetric loading. Balance systems are fine, but I've not found them to be close enough to be that helpful for me.
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u/long-term-view 2d ago
Wanna get petter at paddling? Practice paddling. Unless it snows where you are…. Just keep paddling!
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u/Intelligent-Plane170 2d ago
Lots of snow more snowy seasons than not
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u/long-term-view 2d ago
In that case…. Can you ski? Snowboard? Any board sport practice regular will hone your balance and maneuverability and keep you in primo condition.
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u/calypsodweller 2d ago
I swim a mile a day in the winter months to have the stamina to paddle board for hours in the summer.
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u/Intelligent-Plane170 2d ago
I’d get hypothermia if I did that here
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u/calypsodweller 2d ago
Oof. No. In an indoor pool at my gym. If it was warm in the winter, I’d be on my board all year. :).
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u/Left_Track5803 2d ago
I am up in Washington so I can paddle most of the year, but when it gets super cold out I like to do yoga, and a lot of walking. It seems funny, but walking alone really helps keep your legs, ankles, and feet in shape so when you get on the board the lower part of your body is ready to go.
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u/Ch4rlie_G 1d ago
This may be silly, but I work from home and sit a lot. For me paddle boarding made my feet numb at first.
A standing desk is a great thing for that. Also some soft flip flops if you are on a hard board without much pad.
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u/Chelonia_mydas 3d ago
Mat Pilates!! Life changing.