Duotone Diversity Magazine No.02 2020

OFF-SEASON TRAINING During the off-season, in addition to recuperation (e.g. through individual recreational sports, mental training / coaching or gentle endurance and stability training) and general training (e.g. strength training, endurance training, coordination), you should also engage in sport-specific training. This should take into account the forces that impact on the body during the entire sporting activity. In kitesports, plyometric strength, balance and equipment training are particularly crucial to prepare the body for the complex movements required in the sport. The focus is on targeted strength development, speed, endurance and motor control. YOU CAN ALSO ADD THE FOLLOWING TO YOUR WARM-UP: CRUNCHES / SIT-UPS, PLANKS (SIDE PLANK, STANDARD PLANK), ARM CIRCLES, JUMP SQUATS COOL-DOWN After a session, your body will be tired and your energy system is working at full blast to supply the muscles with sufficient energy and remove any residues. It is important to give your system the necessary time to adjust by reducing the load gradually. It is particularly important to reduce tension in the muscle-tendon complex and in the fascia. Therefore relaxed cool down jogs / walks and static stretching / releasing of stressed muscels should be exercised. ROTATOR CUFF EXTERNAL ROTATION AT 90° To reinforce the rotator cuff, the exercise can be performed at 90° shoulder abduction (i.e. the upper arm is positioned horizontally in the shoulder axis). This allows you to target the muscles required for kitesurfing more specifically. MUSCLE AREA: Shoulder muscles AIM: Strength endurance in the shoulder region and greater strength in the rotator cuff muscles to ensure better stability in the shoulder joint. HOW IT’S DONE: STARTING POSITION: Standing with the Theraband secured laterally, arm positioned at a 90 degree angle EXERCISE: Rotation forwards and backwards REPETITIONS: 2 – 3 × 15 – 20 reps; slow ROTATOR CUFFS The shoulder is a joint that is stabilised with muscles and it is extremely mobile. Consequently, strength training to enhance stability is essential during the off-season, especially for movements that put a lot of strain on the shoulders (e.g. unhooked jumps). MUSCLE AREA: Shoulder muscles AIM: Strength endurance in the shoulder region and greater strength in the rotator cuff muscles to ensure better stability in the shoulder joint. Especially for jumps with twists, this helps prevent injury and improves control. SQUATS MUSCLE AREA: Thighs, glutes and core AIM: Improve leg-axis stability and enhance plyometric strength and endurance When landing, your legs need to be able to absorb your weight and speed. Stronger muscles help prevent injury here. More powerful leg musculature also protects your joints and prevents chronic overloading of the ankles, knees, hips and spine. Plyometric strength is crucial to achieve greater heights e.g. in unhooked jumps and tricks. Greater plyometric strength means more height. Increased stamina enables you to perform for a longer period and to complete the maximum number of repetitions. The greater your endurance, the longer the session. STRETCH / RELEASE AIM: Enhance blood flow, regulate muscle tone and improve flexibility Stretching should produce a gentle pulling sensation but should never cause sharp pain. Static releases are generally held in a single position (7 – 20 secs) and can be used to relax muscles during the cool-down phase, hence enhancing circulation. EXERCISES: Any stretching exercises BRIDGES / PELVIC LIFTS SINGLE-LEG MUSCLE AREA: Glutes, hamstrings AIM: Strengthen the posterior chain HOW IT’S DONE: STARTING POSITION: Lie on your back, one leg at an angle, one leg straight and raised off the floor, arms stretched towards the ceiling EXERCISE: Lift your pelvis off the floor until your hips are straight REMEMBER: Avoid hollowing your back REPETITIONS: 3 × 12 – 15 reps, then switch legs VARIATION 1: Rest your shoulder blades on a stability cushion VARIATION 2: Place your standing foot on a wobble board HOW IT’S DONE: STARTING POSITION: Stand with the Theraband secured laterally, elbows resting against your body EXERCISE: Internal and external rotation REPETITIONS: 2 – 3 × 15 – 20 reps; slow HOW IT’S DONE: STARTING POSITION: Adopt the same stance as if you were standing on your board, keeping your centre of gravity central, hands stretched forwards to counteract the weight from behind. EXERCISE: Move your bottom back and down in a controlled manner, avoiding hunching your back REPETITIONS: 3 × 15 – 20 reps, slow VARIATION 1: With barbell, loop etc. as added weight VARIATION 2: With sling-trainer and / or on a balance board / BOSU ball 45 P E O P L E P E O P L E 44 T R A I N I N G