6x British Windsurfing Champion, Gavin
Rogers has a rich background in health and fitness
and is a freelance windsurfing coach to past and present
National and International Champions.
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Gavin Rogers -
Fitness Guru |
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Warming Up for Windsurfing
This month we guide you, step by step, through a comprehensive warm up suitable for both windsurfing and gym training.
It is important to warm up before activity so that your body can adjust to the demands that will be placed upon it. In brief, a gradual warm up will increase the heart rate and mobilize the joints, therefore reducing your chance of injury and preparing the muscles and joints for action!
Stage 1: Start with a pulse raiser
Duration: 4min.
Type of activity: Walk increasing to jog/ skipping/ rowing/ bike/ X –trainer (any form of cardio vascular activity).
Points to remember: Start off at a light intensity with every 30 seconds increasing until a steady comfortable pace is met.
Stage 2: Dynamic stretches
Once the initial stage of the warm up has been completed, you are ready to carry out the dynamic stretches below.
Duration of stretch: 20 seconds for each stretch.
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click twice slowly to play |
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Arm Circles
- Start with backwards rotation.
- Increase speed over the 20 seconds.
- After a count of ten swap the rotation to a forward direction.
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If on dial up, click TWICE and then wait 60 seconds - it will appear!
Shoulders
- Keep knees slightly bent to keep shock out of back.
- Don’t roll shoulders forward.
- Build the momentum up along with the range of movement.
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click twice slowly to play
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If on dial up, click TWICE and then wait 60 seconds - it will appear!
click twice slowly to play |
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Chest
- Build up slowly on chest movement.
- Try to push elbows out to increase the range of stretch.
- Vary the direction of movement (diagonal, horizontal).
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If on dial up, click TWICE and then wait 60 seconds - it will appear!
Back
- Initially keep the movement at a slow pace
- Wide stance for stability,
- Try to keep hips facing forwards as much as possible (no leg movement),
- Turn to one side then rotate to the other side.
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click twice slowly to play |
If on dial up, click TWICE and then wait 60 seconds - it will appear!
click twice slowly to play
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Abductors
- Stand with a wide stance.
- Take one knee up and out to the side.
- Repeat on other leg.
- Increase the range of movement when comfortable with exercise.
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If on dial up, click TWICE and then wait 60 seconds - it will appear!
Hamstrings
- Gently kick the leg up in front of you to a
comfortable range.
- Repeat on both legs.
- Make sure you keep a slight bend at the knee to avoid over stretching the hamstrings.
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click twice slowly to play |
If on dial up, click TWICE and then wait 60 seconds - it will appear!
click twice slowly to play |
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Calfs
- On one foot, take the knee up in the air then
come down with the back foot flat on the floor.
- Repeat on both legs.
- If you struggle with balance use a form of resistance to support you (pole/wall bench etc...).
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Stage 3: Increased pulse raiser and mobility exercises
Straight away once the dynamic stretches have been completed, go back to your preferred pulse raiser and complete the following:
- 2min at comfortable pace warm up.
- 10 second interval at 50% of maximum effort.
- Followed by 10 free standing squats.
- 10 seconds interval at 75% of maximum effort.
- 5-10 tuck jumps (depending on ability).
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SQUATS. Click twice slowly to play |
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TUCK JUMPS. Click twice slowly to play |
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If on dial up, click TWICE and then wait 60 seconds - it will appear! |
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SUMMARY
Ok, so it may take 5 minutes longer to get on the water, but if you take the time to warm up properly, you will perform better, for longer and with less chance of injury!
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