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)
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)
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
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
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
