Strength training

The most beneficial and achievable foundation exercises are those that encourage bracing, anti-rotation, and anti-lateral flexion. As a coach, we recommend prioritising exercises that focus on bracing. These movements offer a simple learning progression, from first attempts to correct execution, while minimising the need for the coach to have advanced technical knowledge.

As a general guideline, it’s important to understand that gym-based workouts or dry-land physical development programs cannot fully replicate the dynamic environment of paddling, and attempting to do so may be ineffective. Whenever possible, balance and stability exercises designed to improve craft control should be conducted on the water.

However, when on-water training opportunities are limited, for example, when paddlers can only get on the water on weekends, incorporating balance exercises on land becomes essential for improving stability in a safe, controlled environment.

Some simple balance activities could include: 

While commonly referred to as the “abs”, it’s important to recognise that the core encompasses a broader area of development, comprising of various muscle groups. It should be considered as a holistic area of development, including many areas: