40 Minute, 20 Drill, Flatwater Workout for Whitewater Kayaking

Practice, Practice, Practice! Flatwater training is key for staying in shape and improving your paddling skills. With the days becoming longer, head to the lake after work for a good paddle!

1. Loosen hips by rocking kayak from side to side.
2. Rotate torso and hold paddle parallel to kayak while edging (raise knee on paddle side). Hold for 20 seconds each side, 3 sets.
3. Spin in a circle by taking repetitive forward sweeps on the same side. Spin in both directions.
4. Spin in a circle by alternating forward sweep / stern draw on the same side. Spin in both directions.
5. Spin in a circle alternating forward sweep / reverse sweep. Spin in both directions.
6. Stretch (crossbow for torso and forward lean for back) 3 sets of 20 seconds each.
7. Paddle in a straight line alternating forward strokes / forward sweeps, 100 yards.
8. Paddle in a straight line alternating forward strokes / stern draws 100, yards.
9. Paddle in a straight line alternating forward sweeps / stern draws 100, yards.
10. Paddle in a straight line alternating forward strokes / forward sweeps / stern draws, 100 yards.
11. Paddle in a straight line with constant edge held while forward stroking on the raised side and forward sweeping on the weighted side, 100 yards on each side.
12. Back paddle in a straight line alternating between reverse strokes / reverse sweeps, 20 yards.
13. Paddle in a straight line for five yards and then turn the kayak 90 degrees with a charc. Continue doing the same completing several laps in a square pattern, switch directions.
14. Paddle in a straight line for five yards and then turn the kayak 90 degrees with a bow draw. Continue doing the same completing several laps in a square pattern, switch directions.
15. Side draw the kayak 5 yards, 3 sets each side.
16. Paddle in a straight line and side slip the kayak, both directions.
17. Perform peelouts and eddyturns (C-turns) along the bank. Several laps each side.
18. Rolling.
19. Sprint in a straight line 100 yards. Complete four times.
20. Wind down by paddling in a straight line with the following pattern: forward stroke left, forward sweep right, stern draw left, forward stroke right, forward sweep left, stern draw right, 200 yards.

As the weather and water temperatures warm, look for my Flatwater Playboating Drill List coming soon!

Jeff