Staying in shape during COVID-19
Social distancing continues because of the country’s COVID-19 restrictions. As a result, we thought it would be helpful to remind you of a few sailing exercises you can do at home to stay in shape.
Physical fitness is a key component to sail training. It goes hand-in-hand with “tiller time” and training sessions. Consequently, without proper fitness it’s impossible to maintain consistent results.
There are specific training fundamentals that must be addressed if you want to reach peak performance; an “off season” is not going to keep you at peak fitness for sailing.
The following exercises are inexpensive and efficient ways to address the fundamental areas that sailors need to focus on. Moreover, these sailing exercises can be completed in only a few minutes per day.
Pushups
Pushups are great for building upper body strength. When done with proper form, they can also strengthen the lower back and core as a result of engaging the abdominal muscles
Tip: If you need to reduce the intensity of this exercise you can perform the pushup from your knees or spread your legs apart.
Practice good form until you can complete 10 pushups. Then, continue practicing beyond 10 reps to increase strength.
Crunches
Stomach crunches are great for building abdominal muscle strength.
Tip: Your shoulders should come up off the floor only about four inches, in addition, your lower back should remain on the floor.
After that, practice lifting your legs and counting to 10 before dropping them.
Focus on slow, controlled movement – don’t cheat yourself by using momentum!
Leg Planks
Leg Planks are great for strengthening your core but they also help with balance, coordination, and stamina.
Tip: Practice lifting your legs and counting to 10 before dropping them.
After you practice several times extend the period of time that you leave your legs suspended.
Watch your breathing and try to maintain a controlled breath.
Every sailor wants to have an edge when it comes time to compete, and now you know how to get it.