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--- flexibility_water [2021/04/10 11:02]
charivari [Rotations]
+++ flexibility_water [2025/03/23 19:48] (current)
@@ Line 1: / Line 1: @@
 ====== Flexibility on the Water ======
+<WRAP indent>
 ===== Drills =====
+<WRAP indent>
+==== Warm up on the Beach ====
+<WRAP indent>
+Activate your hips, shoulders, rotation and back.
+Activate your hips: Paddle on your back and 10 squats.
+Activate your shoulders: Paddle on your back and 10 x 180° rotations.
+Activate your rotation: Paddle on your back, lunges and 10 x 180° rotations.
+</WRAP>
 ==== Rotations ====
+<WRAP indent>
 While sitting straight up, hold your paddle parallel to the water. With your arms straight begin your rotation from the hips keeping your shaft parallel to your chest and the water. Twist until your paddle shaft is parallel to your boat. Now rotate to the other side and repeat.
-==== Fix Inbalances of your non dominant side ====
+</WRAP>
+==== Remount your Surfkski ====
+<WRAP Indent>
+Remount your surfski in different [[https://www.youtube.com/watch?v=Sdh4p59psOQ|conditions]] and in different [[https://vimeo.com/288567935|ways]].
+</WRAP>
+</WRAP>
-Find your non dominant side with less power and less control caused by the hips, core or shoulder by paddeling two strokes on one side. Which sides feel more easy? With dumbels dills for your non domiant side will help to can catch up and to come to a hole body balance ([[https://www.youtube.com/watch?v=LTAJB6Rhnow|fix inbalances]]). Also you can inverst to make some tests ([[https://www.mdpi.com/1660-4601/17/15/5517/htm|Function Movement Screen Testing]]) with your Sportscientist and he/she will give you also some daily dryland drills. The foundation of any efficient movement is to have a good mobility ([[https://www.calimove.com/p/mobility|Mobility Program]]).
+</WRAP>

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