As the emerging sport of paddleboarding gradually becomes known to the public, there will be more and more participants, and the competition in various events will become more and more intense. As a professional sport, paddle boarding upholds the Olympic spirit of higher, faster and stronger, and also improves athletic ability and performance through scientific, effective and safe training. The following sections are some specific training content for paddleboarding.
(one)Special training for explosive power
1. Special training for upper limb explosive power
(1) Elastic push-ups: Put your hands on the stool in the push-up position, push yourself away with the fastest speed and maximum strength, and reset, 6 times per group, 4 groups in total.
(2) Push-ups + medicine ball horizontal push: 6 push-ups and one horizontal push-up with the medicine ball, as one set, a total of 4 groups.
(3) Elastic rope split-leg forward push: Fix the elastic rope, hold one end in each hand, stand on the front and rear feet, do 10 horizontal push-ups at maximum speed, immediately switch legs and do another 10 times.
(4) Step push-ups: Push-ups on the flat ground, after quickly lifting up, place your hands on slightly higher steps or supports on both sides of the body, 6 times each, 4 groups in total.
(5) Medicine ball forward push-ups: After throwing the medicine ball forward in a kneeling position, do rapid ejection push-ups, 8 times per group, 4 groups in total.
2. Special training for core explosive strength
(1) Standing rope chop: The elastic band is fixed at a high point on the side of the body. Facing the direction of the elastic band, stand with the front and rear feet in a paddleboard white water position. Hold the elastic band with both hands and perform a chopping movement diagonally downward quickly, then slowly reset. 15 reps per group, 4 groups in total.
(2) Horizontal chopping: The elastic band is fixed at chest height. Stand with your feet wide apart and parallel to the elastic band. Pull the elastic band out with both hands in the horizontal direction and perform chopping simulation. After the arms are straightened, slowly reset. 15 reps per group, 4 groups in total.
(3) Standing pull-up: The elastic band is fixed at the height of the knees. Stand with a wide side distance. Use both hands to quickly pull and push the elastic band from the lower part of the body to the high position of the upper part of the body, and then slowly reset it. 15 reps per group, 4 groups in total.
(4) Squat and pull-up: First bend the body at the hips and knees to lower the center of gravity, and the rest of the movements are the same as the standing pull-up. 15 reps per group, 4 groups in total.
(5) One-handed mountain running: Lie prone and support with one hand, and use the other hand to swing your arm in conjunction with the mountain running. During the mountain running process, try to be as fast as possible while ensuring the stability of the trunk. 15 reps per group, 4 groups in total.
(6) Kneeling sideways ball smashing: Kneel on one knee, hold the medicine ball with both hands and use the force of the torso rotation to hit the wall, with the legs only responsible for support. 15 reps per group, 4 groups in total.
(7) Standing and throwing the medicine ball: Stand with your feet wide apart, facing the wall, hold the medicine ball in both hands and throw it against the wall, alternating left and right. 15 reps per group, 4 groups in total.
(8) Throwing the medicine ball in a standing position: Stand with your legs wide apart, facing the wall or the ground, hold the medicine ball with both hands from behind the head and over the head to the wall or ground quickly. 15 reps per group, 4 groups in total.
(two) Special training on movement and reaction speed
(1) Lunge on the spot and change legs: Always keep a low center of gravity during the leg change process, and alternately grab and release the paddle with your left and right hands while changing legs. 10 times per group, 4 groups in total.
(2) In-situ exchange step: Support the right leg, hold the vertical paddle pole in front of the body with the right hand, and raise the left leg high. During the exchange of legs, the right hand repeatedly places the pole, swings the arm, and grabs the pole. 10 times per group, 4 groups in total.
(3) Reactive pursuit: Two people form a group, 1.5-2 meters apart. The chaser kneels on one knee and observes the chase. The pursuer kneels on all fours/stands with his back. The pursuit can be started at any time after the whistle. The chaser is observed and chased. It starts on its own the moment the chaser starts.
(4) Hold the paddle horizontally with both hands: keep the trunk straight and stable, raise both feet high and run forward, and when any foot touches the ground twice, change feet.
(5) Punch from behind: The trainee kneels, and the assistant alternates on both sides of the head behind him, or punches at the same time. The trainee hits the assistant’s fist with his hand as quickly as possible after seeing it from the corner of his eye.
(6) Throwing the ball from behind: The assistant throws the tennis ball from either side of the trainee’s back. The trainee should catch the ball and throw it back as soon as he sees it.
(three) Special training on balance
(1) Alternately hit the ball on the ground left and right: Hold the medicine ball with both hands, smash the ball overhead from left to right to the ground, alternately and repeatedly.
(2) Push the elastic band forward with both hands: The elastic band is fixed at chest height. Stand with your feet wide apart, hold one end of the elastic band with both hands to tighten it, slowly push it forward, stay for 3 seconds, and then slowly retract it.
(3) Lateral plank support: One set of 60 seconds on one side. Do not hunch your chest, clamp your hips, and keep your body in a straight line.
(4) Passive landing on one leg: After the trainer takes off, the assistant gently pushes the trainer to change the position under the force in the air, and the trainer’s legs and single leg remain stable when landing.
(5) Balance between the front and rear feet: Stand on the front and rear feet, hold the yoga ball with straight arms, and the assistant taps the yoga ball in random directions.
(6) Single-leg balance: Stand on one leg, hold the yoga ball with straight arms with both hands, and the assistant taps the yoga ball in random directions.
(7) Yoga ball elbow plank: Lie prone and hold the yoga ball with both arms for plank support. It can be used with external tapping movements on the yoga ball in random directions.
(8) Yoga ball-foot plank: prone position, support with straight arms, place both feet on the yoga ball for plank support, and can cooperate with external tapping movements on the yoga ball in random directions.
(9) Yoga ball and foot plank rotation: Lie prone, support the ground with your elbow joints, place your feet on the yoga ball, and rotate your hips and core to drive your feet to rotate left and right on the yoga ball to maintain stability.
(10) Skating step: With one foot supported, alternately perform skating step jumps left and right.
(Four)Coordination specific training
(1) Ankle pat: While walking forward on tiptoe, touch your left foot with your right hand in front of and behind your body. After finishing, touch your left foot with your left foot, and switch to your left hand to touch your right foot.
(2) Sideways stepping bars for two people: Two people stand facing each other on their front and rear feet, with their hands on their hips, and move their feet to one side while jumping forward and backward. Swing arms can be added to speed up movement.
(3) Two people cross step forward and backward: Two people stand facing each other, hold their hands, one person crosses and jumps backward, and the other crosses and jumps forward.
(4) Crawling training: normal crawling on four legs, crawling on the same hands and feet.
(5) Jumping and jumping while changing direction: Do jumping and jumping during the action of changing direction.
(6) Leg-raising and high-fiving: alternately perform high-fiving movements with both feet, while simultaneously performing high-fiving movements in front of the body, behind the body, under the left leg, and under the right leg.
(7) Jump on one foot, land on both feet: Swing your arms in place, take off on one foot, land on both feet at the same time, and switch feet smoothly to take off.
(8) Lateral step to draw a circle: During the lateral step of jumping with both feet, the hands should make a large abduction and looping movement from the inside to the outside in front of the body.
(9) Coordination step: During the forward tiptoe step, the opposite arm and leg are alternately raised upward.
(10) Hook-leg jumping jacks, stand with your feet wide apart, hook one calf back, bring the other leg together toward the middle for support, and then land with both feet open at the same time, alternating left and right.
(five)Endurance specific training
(1) Lactate sprint row: Row at full speed for 10 seconds, rest for 30 seconds. During the rest period, you can row easily, but you cannot stop. 6 rows at full speed are divided into 1 group, a total of 3 groups, and 5-8 minutes of rest between each group. .
(2) Conventional aerobic training: 3-5 times/week, 45-90 minutes each time, 120-150 minutes of long-distance aerobic training, and the heart rate is controlled between 60% and 75% of the maximum heart rate.
(3) Relaxation row: 30-90 minutes, with the heart rate controlled at 60%-75% of the maximum heart rate.
(4) Long-distance pace rowing: 40-60 minutes, with the heart rate controlled at 75%-85% of the maximum heart rate.
(5) Rhythm rowing: 20-30 minutes, with the heart rate controlled at 88%-90% of the maximum heart rate. Or do 2-3 sets of 10-minute rhythm rowing, resting for 2 minutes between sets.
(6) Maximum VO2 Intermittent Stroke: Multiple groups of 400-1,000-meter interval strokes, with the heart rate controlled at 90%-95% of the maximum heart rate. Rest for 3-5 minutes in each group, and the heart rate can be resumed to 70% of the maximum heart rate. Next set of training.
