Stand Up Paddle Boarding Training and Conditioning on the JumpSport Fitness Trampoline
Have you taken a trip to the beach lately? Waterways, fresh and salty, are increasingly becoming dotted with vertical figures holding long paddles that peel the water out and away from a long board. Across the nation and around the world, stand up paddle boarding is becoming the newest phenomenon in aquatic fitness and adventure.Stand up paddle boarding or “S.U.P.” offers a perfect day activity, hobby or even has a place in competition. It offers a complete body workout while being out on the water, navigating the surf, watching birds or checking out the fish swimming below you. The JumpSport Fitness Trampoline offers excellent training for stand-up paddle boarding. The unstable environment, the mat, mimics the wobbly conditions on an S.U.P. board. Balance is the key to doing any board sport well. Training for balance or for proprioceptive training on the JumpSport Fitness Trampoline mat is a perfect foundation for strengthening your ability to balance. Stand on the mat, suck in the abdominal muscles (navel to spine) and slowly rise and squat at your own pace until you want to change. Then you can add more spring to your squat, add a heel lift, or wiggle back and forth. You are engaging all of your muscles to keep you from falling off of the trampoline which will translate onto the board. Paddling: To add on, engage the arms. If you have a toning bar to use as a paddle, great otherwise a broom, a lacrosse stick or an actual paddle will get your body moving systemically. Alternatively, you can use a kettle bell, medicine ball or dumbbell. There are several ways that you can “paddle”. To begin, a front paddle is a simple way to begin. With both hands on your “paddle” (broom, lax stick, medicine ball) and sweep the “paddle” forward to back staying on one side. Work one minute then switch to the other side. Next you can imitate a kayak paddle going side to side. To add variation to this move, you can work in intervals moving swiftly and then more slowly focusing on range of motion and a deep squat. You are paddling side to side. Take a breather and when you’re ready to move on, try a figure eight paddle. Begin standing then squatting into the eight and then standing up. To get your brain going, alternate the direction of your figure eight for another minute.
- Do ten, then break then do ten 2-count push-ups.
- Hold a plank for 30 seconds.
- With your forearms on the mat of the JFT, holding your plank position, twist your waist. Keep focus on your waist working deeply into the oblique’s.
- Take a breather. Back to a plank position, bring the right knee in and out, and repeat on the other leg.
- Extend the right leg out to the side and then cross it under your body, extend to the side and cross it across your back.
- Some basic stretching like folding forward, spinal rotation, hip, shoulder, neck and head circles benefit S.U.P. training.