A STANDARDIZED WARM-UP FOR KITEBOARDERS

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1 KITEMEDICAL A STANDARDIZED WARM-UP FOR KITEBOARDERS Leon Meijer and Frank Imbach Photo by: Fotostijl, Groningen

2 PRE KITESURF WARMING UP Making kiteboarders aware of the importance of warming up in sports, especially in kiteboarding. To provide amateur kiteboarders with a standardized warm-up, effective in preventing injuries and performing freestyle tricks more safely. 1

3 ABOUT THE AUTHORS THE GOAL Two years ago Frank Imbach began thinking about a book, intended for French kiteboarding schools and hosted by the French federation. At the same time Leon Meijer did the same and wrote some informative ebooks with the goal, warming-up sessions for kiteboarders. Looking forward, I think we can offer our experience (physiotherapist and physical performance specialist) at a greater dimension in order to help kiteboarders, not only in our respective countries but all over the world. LEON MEIJER Leon works at fysiosportief in Groningen, The Netherlands. He is an fanatic kitesurfer and from this perspective he applies the care that you, the kitesurfer, is looking for. FRANK IMBACH Frank is located in the south of France and works with some of the best French kiteboarders. Passionate about kitesurfing and sport science, he works to make you as strong and as efficient as possible in order to help you in your training and to avoid injuries. 2

4 Leon Meijer and Frank Imbach 3

5 THE BEST KITESURFING WARMING UP WHY TO WARMING-UP Everyone knows that warming-up is essential in protecting against injury but also providing a greater range of motion, power and stability when kiteboarding. As you prepare your body for a kiteboarding session it s important to think about what you re warming up. Ligaments, muscles and tendons benefit greatly from an effective warm up before a big session. It s like heating up the big engine of your body. Prepaire for action! 4

6 AN OUNCE OF PREVENTION IS WORTH A POUND OF CURE - Benjamin Franklin - 5

7 START WITH FOOTING WHY RUNNING? You just arrived at the beach and you are looking forward to a good warm-up? Ok, let s start with a slow intensity run, feel the sand under your feet and wake up your legs for one minute! This is the first step in putting your body into action and unlocking your joints before performing the core warm up. 6

8 START WITH FOOTING RUNNING ON THE BEACH FOR ONE MINUTE LOW INTENSITY 7

9 ALWAYS START WITH MOBILITY WHY MOBILITY? Do you move well? Are your hips locked up? How about that stiff spine and computer posture? Some honest self-assessment. Do you move through your joints as well as you should, so you can keep kitesurfing the way you want? Do you do anything about it? We don t think so, so let s start! 8

10 HEAD AND HIP CIRCUMDUCTION Head and hip circumduction Intensity: 30 seconds Perform circles with your head in both directions (alternate), begin slowly until reaching maximal amplitude. 9

11 FULL SQUAT ARM ROTATION One full squat body weigth + one unilateral arm rotation (alternate) Intensity: 5+5 repetitions This is a squat + arm forward rotation (alternate) Tips: keep your chest up and knees in axis of the feet during the squat 10

12 DYNAMIC PLANTAR FLEXION Dynamic plantar flexion (tiptoe) 2 feet Intensity: 10 seconds This is a transition exercise, go for several consecutive and dynamic tiptoes. 11

SLOW LATERAL LUNGE Slow lateral lungees, reach max amplitude Intensity: 4 + 4 repetitions Here we work on

13 SLOW LATERAL LUNGE Slow lateral lungees, reach max amplitude Intensity: repetitions Here we work on mobility. Try to reach the maximal amplitude with a slow lateral lunge, side by side and go down as low as you can. 12

HIP FLEXION CIRCUMDUCTION Hip flexion - circumduction, running Intensity: 5 + 5 repetitions There are 2 parts to this exercise.

14 HIP FLEXION CIRCUMDUCTION Hip flexion - circumduction, running Intensity: repetitions There are 2 parts to this exercise. The first part is during a slow run, perform circles from the lateral side to the front with a high knee. Secondly, perform circles but in the opposite direction: from the front side to the lateral side. Leg by leg and you will feel like a Brazilian soccer player! 13

15 LUMBAR SPINE REACH Lumbar spine reach: forward, between the feet, behind and lateral on each feet Intensity: 2 sets Last mobility movement, focused on the lumbar spine. Standing up with straight legs and a wide stance, perform a trunk flexion and touch the ground in front of you, between your feet and behind your feet. Then, in the same position, touch one foot, and then the other with a lateral trunk flexion. 14

16 NEUROMUSCULAR ACTIVATION WHY THIS ACTIVATION? Your body and especially your muscles are driven by your brain. Therefore, we will combine and focus on both parts through balance, coordination and power exercises in order to bring the body s core temperature up! Get ready for the next! 15

SQUAT HIGH KNEE Squat + high knee going up Intensity: 5 + 5 repetitions Perform a bodyweight squat,

17 SQUAT HIGH KNEE Squat + high knee going up Intensity: repetitions Perform a bodyweight squat, grabbing your hands and then perform high knees during the going up phase. Alternate with each repetition. 16

18 ARM REACH Arm reach Arm joint exploration as soft ballistics Intensity: repetitions Slowly throw your arm to the back to reach the maximal amplitude. It s a specific stretch-contraction useful for unhooked moves and handle passes. 17

19 HIGH KNEE COORDINATION High knees with upper limb coordination Intensity: 10 seconds transition Fast high knees in unison with your upper limbs (the high knee with opposite arm forward) 18

20 SQUAT JUMPS Squat jump 3 steps Intensity: 3 repetitions Going down for the squat, perform short pause of about 2 seconds every 3 steps. Go for an explosive jump after the last pause. 19

21 SQUAT JUMPS MAX POWER Squat jump max power Intensity: 5 repetitions Here, perform a squat with a short pause (2 seconds) and then the most explosive jump you can do. Tips: Use your abdominal muscles during all the jump to keep your body straight. 20

22 BURPEES WITH HIGH JUMPS Burpees with high jumps Intensity: 5 repetitions The burpee: it s a push up followed by a jump. In comparison to the previous exercise, try to make the explosive jumps higher. Tips: if you are looking for something to do with your arms, you can clap your hands over your head during the jump! 21

23 ALTERNATE JUMP LUNGE Alternate jumping lunges Intensity: repetitions Take the lunge position: straight trunk with parallel feet and hands on the hips. Jump from this position, pushing off your front leg and landing in the opposite position. Tips: Be sure to land with parallels feet and control steady knees (no fluttering) 22

24 HIP ROTATION WITH BOUNDS Hip rotation with bounds (in opposite - dissociation) Intensity: 10 seconds There, perform small jumps rotating the hips and trunk in opposite directions. 23

25 REST AND LET S GO LET S ROCK AND ROLL Rest 2-3 minutes and start up your kite! You are ready to hit the water and to make big jumps! Thanx for downloading this warming-up program and stay safe on the water! Frank Imbach and Leon Meijer 24

26 IT S OUR PASSION TO LET YOU PERFORM YOUR SPORT AS SAFE AND HEALTHY AS POSSIBLE Follow 25

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.

Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements