Stand Up Paddling Fitness

A Simple Training Tip For SUP to Maximize Leg Strength and Endurance with the Indo Board Training Gear

By Suzie Cooney, CPT Owner of Suzie Trains Maui

More and more people are stand up paddling and I get flooded with emails on how to strengthen the legs to help reduce fatigue, increase performance for distance, wave paddling and simply cruising. There is not one answer but I have a tip that can help all the above at some level.

From beginners to professional paddlers, everyone can benefit to learn how to maximize your leg strength and endurance to you can enjoy paddling longer, possibly reduce injury or to push your limits and improve your performance.

I’ve been a Team Rider for Indo Board for years now and love how the sport and gear have evolved together to allow for smooth paddling and more water time. I’ve had numerous major injuries over the years, and seriously, my Indo Board gear has brought me back faster and stronger than ever.

When folks are making transitions from flat water to wave paddling, it’s all footwork and water reading. It’s pretty awesome when you can train your body to connect to your brain’s intention and have it all right there.  Connect your body to the waves, bump or trough if downwind paddling.

This simple tip I offer will wake up all the fine muscles around the feet, ankle, knees and hips independently of your other leg. I like this exercise ( see blow ) because although all the muscles of your body work together, by breaking it down and loading up each joint; we can then maximize each point to perform with it’s own strength and consistency, then ultimately allowing for every joint to excel in unison.

Additionally, the strength you gain will then allow for quicker reaction times to changing conditions, increase muscle endurance and hopefully minimize injury or overuse syndromes and other compensations. ( I am not a physician but have worked in sports orthopedics. Always consult with your personal specialist with regards to any injuries or if embarking on a new fitness routine.)

Gear: Indo Board Balance Board ( pictured here: Indo Board Kicktail ) and Indo Board IndoFLO Gigante Cushion   In addition, to add to challenge add a 10-20lb Kettle Bell or dumb bell. Any of the Indo Board models will work well.

Even though I’m a “regular” surfer and paddler surfer, funny thing is I skateboard and snowboard “goofy”.  So fortunately I will benefit from training with left foot and right foot forward. My point is, even though you may be one or the other, train both legs.

Inflate the Gigante Flo Cushion with less air for more difficulty or more air to slow it down. Place the Indo Board Rocker or Indo Board Kicktail on top with nubby side up for maximum traction of board to cushion.  I also suggest that you kick off your shoes because any rubber will act as a false barrier between you and the real thing.

1. Step onto board slowly in a surfer’s stance with kettle bell or dumbbell in the hand of the opposite side of the foot your approach with.  So if goofy or right foot, step up and hold weight in left hand.
2. To maximize results, hold weight “above” the joints we intend to stress, so up to shoulder. My joint targets: ankles, knees and hips.
3. I suggest “time” your set. For example, beginner would hold for 5-10 seconds, and advance to 30-60 seconds in each direction or with each foot.
4. Lower body into squat position, gaze forward, breathe and hold. Burn to fatigue. Shaking is okay and expected.

You will begin to feel your ankle, knee and hip burn and or shake! This is good! Hold on to this position as best you can and time yourself now. See how low you can go. Relax your feet and don’t look down.

Rise up slowly, step off the back of board onto ground rest then switch it up over to the opposite leg. Repeat.

If you have the opportunity to try both boards, the Ying and Yang ( links here ) and then the Kicktail, wow what a difference. The Kicktail, which is my favorite, is very challenging and offers a lot more ankle and foot action.  This requires the small, tiny stabilizers to fire and fatigue, which is the result you want.

Again, the point I’m also attempting to illustrate is that by holding a weight over and above the joint or muscle group that you’d like to strengthen and train, you will maximize the benefit and outcome.  The fact that we also get to add the variable of an unstable platform gives us the ultimate opportunity for your training. If the weight is below or at joint level it will produce a different result.

This kind of training is efficient and I promise you that you will definitely notice a difference the minute you get on the water. People who train with me are blown away of how much easier it is to literally step onto the wave, or last longer in channel crossing, or for any distance paddling.

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