SUP Balance Training | Stand Up Paddling Fitness

Indo Board Training Equipment for Stand Up Paddle Training For Every Condition and Every Season

Kevin Vangritis of NCarolina and regular Maui visitor paddles in very cold conditions but also trains in his home studio on the Indo Board Balance Trainer

With winter conditions here on Maui or on the mainland, from super big waves to brisk chilly mornings on a lake you need to keep your legs strong and fine tuned even when conditions may interrupt your stand up paddling. Keep those paddling skills sharp and hop aboard the Indo Board Balance Trainer. Tweet

As owner of Suzie Trains Maui, Naish Team SUP Rider and Indo Board Team Rider, I’ve written many articles ( see links below ) on stand up paddling fitness for all levels and I’m a huge advocate for functional training, as it is the most important part of your balanced approach to better paddling. This kind of training is also known as proprioception training or brain training where basically we are training the brain to fire immediately in the right order, the correct nerve impulse to the appropriate muscle in all plains of motion.

If you’re just getting started in SUP and you’re stoked about how your body is transforming so quickly, don’t lose that loving feeling of seeing a new lean and ripped body, when the weather turns sour. You can keep it real simple and that’s why I recommend to get the Indo Board Original Package in addition the 24 inch Indo Board IndoFLO Gigante‘ Cushion to create your paddling training indoors.

The Indo Board Balance Trainer will improve your core strength, tone and strengthen your legs, and really improve your balance and reaction time. It’s simply astounding how I notice a difference from land to ocean. I can tell when I’m off or on and it relates so much to my cross-training in the studio.

In addition to the Indo Board Original Package that includes:

30″ x 18″ deck, available in Natural or Multi-color finishes
250 pound maximum weight limit
6.5″ diameter roller
14″ diameter polyvinyl IndoFLO® Balance Cushion (mouth inflatable)

Suzie is training with one Gigante disc under her 9' Naish Mana

I also recommend for real SUP action, the 24″ inflatable Indo Board IndoFLO Gigante‘ Cushion designed with SUP in mind to capture that 4 way water action from land to water. Sometimes I’ll even put two under one board with minimal inflation and wow, it’s crazy! One disc also offers the feeling of paddling down a wave. Check it out!

(side note: you may want to take out fins as not to rip out the fin box)

There are many uses for the Indo Board IndoFLO Gigante‘ Cushion and I’ve got lots of video coming in the New Year that will show you exactly how I do it. ( see below for additional training articles on the Indo Board IndoFLO Gigante‘ Cushion) For example, just by sitting on the Indo Board IndoFLO Gigante‘ Cushion and holding an 8 lb medicine ball will really get that core and abs to fire up. Also by putting your toes on the Indo Board IndoFLO Gigante‘ Cushion and then assuming a plank position, from one leg to two, look out! This photo of me was taken for article I wrote for Naish International for my SUP Fitness Page, Called “More on the Core”.

I had the pleasure of training my good friends (pictured above )Kevin and Jenney Vangritis from North Carolina. They really dug the live-like feeling they got when we were all training in my studio. I was preparing Kevin for a Maliko run and he wanted to do and know absolutely everything and best prepare his body. He’s a racer and now his studio is filled with the Indo Board Balance Training gear and he’ll be rock’n it ( when it’s snowing outside). He paddles in all extreme conditions and had some fun with me this past November:

Here, besides surfing in the studio, Kevin is learning how to perform a plank with hands in push up start position on Indo Board roller and board. To control board left to right he really has to engage his entire body and core muscles. To advance this move, he can lift on leg a few inches off the ground, and hold for 15 seconds then switch. Joining us was his lovely wife who also paddles, Jenney! She is simply sitting on the Indo Board IndoFLO Gigante‘ Cushion and wow her abs and core are work’n. Later we tossed a 4 lb medicine ball while I was on the other one. Great fun, great training.

The core Bug

I also introduced to them the sensation of sky diving, or what I call “the bug”. It requires you to contract your glutes or butt muscles, lift your chest up off the Indo Board IndoFLO Gigante‘ Cushion, while keeping your head down or in a nuetral position and then squeezing your shoulder blades nice and together and this offers a killer core exercise. The bug! You can make more challenging by holding 3-5 lb dumbbells in your hand and increase hold time.

I have also included in this photo the Indo Board Kicktail which offers a very sassy training platform and allows you to really strengthen your feet, ankles, knees and up to the core and hips. I like to switch my stance from goofy to regular and then feet side by side. In this photo I’ve included a 15lb kettle bell held at the top of shoulder to add more force production down to the disc. A KILLER workout on the legs. This same exercise can be achieved nicely with the Indo Board Original Package. I’m just lucky to have all the toys! This is a simple loaded squat. To add to intensity, hold your squat, increase weight, deflate disc.

In this exercise I’m holding a 4lb medicine ball in the surf stance with the Indo Board Kicktail, arms extended on top of the Indo Board IndoFLO Gigante’ Cushion . Here you can practice your strokes with a ratio of like 3:3 and change the tempo and time yourself for several 30s or 1 minute intervals. Increase challenge by adding heavier medicine ball, squat lower, reduce disc inflation, or if you’re really brave ( advanced only ) close your eyes. WOW.

It’s really endless of all the incredible exercises you can do when the weather is cruddy, or if you simply want to mix up your current routine. These exercises are fantastic even if you don’t surf or SUP.

This equipment featured here by the Indo Board Balance Trainer company is designed to increase your enjoyment while at the same time provides an incredible training platform to perfect any specialized sport. I also use this gear to help my clients who are post op from hip or knee surgery along with the guidance from their physician. The low impact offers great stabilizing training for the major joints. It’s easy, or incredibly challenging. Your core, legs and arms get an amazing workout and it’s never ever the same.

Kevin & Jenney in Suzie Trains Maui Studio on Maui They rocked the Indo Board training gear and now are all set up in their home studio in NC. Great Maliko run Kevin. Keep those bodies strong!

I love to introduce my clients and you to the new way to train or to add to your current routine to keep you on the water longer. Building your body also builds your mind. Your mind is the key to your best performance. This is the ultimate in physical fitness conditioning for SUP or stand up paddling and surfing.

Share and care when you’re out on the water and don’t let a day of snow or extra big surf interrupt your training and fitness goals!

Here is where you can get your Indo Board Balance Training Equipment. Also, here are additional links to other SUP Fitness Articles you may find helpful that include the Indo Board Balance Training Gear:

The Importance of Balance Training

SUP Fitness Tips & Articles

No matter where you live, what kind of paddling you enjoy cross-training like this is fun, challenging and can be performed by anyone at any fitness level. You will notice a great improvement not only in your paddling but in your everyday activities. Functional training is taking the world by storm like SUP and is not really new, it’s just becoming more accessible. The family of boards and rollers and disc offered by the Indo Board Balance Trainer company is sure to change your life, like SUP. Training can be fun!

Stay tuned for 2012 for my new short HD videos that will show you how I train on the Indo Board Balance Trainer!

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Aloha and paddle strong,

Suzie Cooney, CPT of Suzie Trains Maui See you on the water and on your Indo Board!

INDO Board Demo Day Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui

INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui

January 5, 2011 – Reporting from the most beautiful SUP, surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone, especially those entering SUP to advanced paddlers.

We have all the gear from INDO Board, including the new Gigante to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!

We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.

The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!

It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.

Then down to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.

In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.

Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.

You can tell we’re having too much fun. I can’t wait for this spring when I host my STAND UP For Women’s Health and Fitness in April, here at the lovely Zancudo Lodge ! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events. This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday.

Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars. Also a big gracias to Gregg and the Zancudo Lodge for hosting us and the SUP clinics with the other trainers this spring!

Pura Vida and Aloha!

Suzie Cooney, CPT Suzie Trains Maui Follow Suzie on Face Book: http://www.facebook.com/suzietrainsmaui

photos by Marvin Ortiz

Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui

KialoaAthleta2 Quick Reactions and Good Balance Can Make a Better Stand Up Paddler by Suzie Cooney of Suzie Trains Maui

Whether you surf the big waves of Maui’s North Shore or touring the beautiful channels and waterways of Jupiter, Florida, or on Lake Tahoe, it’s known that if you have good balance and can respond quickly to changing water conditions or obstacles that can come in your path; better chances for a more enjoyable SUP session.

Time and time again I’ve had to call upon some of the tiniest muscles, to fire fast and respond to get me out of trouble or to dodge a turtle on the same wave! I’ve also encountered large pieces of floating debris, strange breaking waves, or other people in my line that I had to have quick reaction times and good balance for recovery to get my footing back.

As a trainer and water sports enthusiast, I’ve always encouraged the importance of trying to mimic similar conditions in your workout program on land. You can keep it really simple or add some fun equipment too.

To me, balance training is like brain training. Without getting too technical, it’s like adding a few more wires to our brain or panels so you’re ready for anything. One technical term I will use is called neuromuscular training. The definition simply means selecting specific exercises that are very specific to increase one’s performance, and trigger the appropriate actions to allow your nervous system to operate and perform functionally at its maximal level.

Your eyes, core, and all of the muscles connected to your central nervous system have an important role to quickly gather information, route it to the right department and fire away. Ever had the feeling like you’re moving in slow motion while during a serious wipe out? I have. It’s the strangest feeling. I’m not sure I’m fond of it and I try really hard to have cat like reactions and excellent balance to avoid that.

Stand up paddling, as simple as it looks does in fact require a little balance when you’re beginning and as you advance. When you’re learning, you’re so busy turning the paddle in the right direction, looking at the horizon and more than likely, gripping the deck with every single muscle in your foot, leading to early fatigue.

Once you’re up and gliding there’s not much to it. But, as you step into your first wave or go down in the size of your board, you may discover you need a little better balance or to retrain your brain to learn again.

Next time you’re in the gym or in your own home gym, start practicing a couple balance techniques to keep your brain and muscles fine tuned.

Equipment: The BOSU, INDO Board, my KIALOA paddle and an 8lb medicine ball or 12 -15lb body bar.

These are advanced moves, so start out slowly and progress safely:

1. BOSU, dome side down with paddle, medicine ball or body bar:

I’ve actually taken a bit of sand paper to roughen up the plastic side of my BOSUs to aid in traction, or have sand on my feet! I recommend barefoot so you can really get the feel of the movements of the BOSU. Step on safely, feet parallel to the plug, posture nice and tall, relaxed looking ahead. Take your paddle, medicine ball or body bar and start to paddle 2 strokes each side. Switch off to mix it up. As you move your arms out and to the side, notice how sensitive the BOSU becomes. I like to try and go to fatigue or until my legs scream!

2. INDO Board on top of dome of BOSU: see photo up top

Place the INDO Board itself on top of the dome of the BOSU. I like to have a little less board off the back to I can really pretend I’m heading down the line. Or if you’re more comfortable to start, place the INDO board so it’s nicely balanced in the center. Change it up. You can place your feet side by side as if you’re cruising and do it that way, or if you’re charging some waves, assume the surf stance.

This time you’ll notice the added extra burn to your back carving leg at the same time looking ahead where you want to go, down the line.

Good balance for stand up paddling is key and important for many things we do in life. Next time you’re on the water, try paddling on one foot, or simply standing on one foot. In the gym, try kneeling on a stability ball for extra fun. Be sure to hang onto a sturdy object at first. Add more air to the stability ball to make it more challenging and fun.

Any questions about these exercises or to learn more, feel free to email me at Suzie@SuzieTrainsMaui.com or check out www.suzietrainsmaui.com and www.standuppaddlingfitness.com

Glide with good posture, react fast and paddle hard!

Aloha, Suzie Cooney, CPT of Suzie Trains Maui

Suzie is wearing shorts from Athleta click here. She paddles with the new “Pipes” from Kialoa Paddle Company.

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