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Sports training

Sailing warm-up: safety checks, legs for hiking, back, shoulders and hands before you launch

Sailors most often hurt their backs, knees, shoulders and hands, and hiking is a held effort of the thighs. This warm-up moves those first and wakes the thighs up with short holds. Do it after the checks the Royal Yachting Association (RYA) puts first: the right buoyancy aid or lifejacket on and done up, the forecast checked, someone told your plan, and no offshore wind or strong tide. No sailing warm-up has been tested on injuries. You need nothing but a wall, a mat or towel, and a light band if you have one.

10 minBeginner9 movesA wall · A bandHip flexors · Shoulders · Glutes · Forearms · Quads · Back
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Standing march60 to 90 s
    Beginner · Hip flexors, Abs, Glutes · 3D demoOr rig the boat and carry it to the waterEasier: Seated marchHarder: Standing band hip flexion

Move

  1. Arm circles10 each way
    Beginner · Shoulders, Back · 3D demoBig, easy circlesHarder: Shoulder CARs (controlled articular rotations)
  2. Thoracic rotation6 each side
    Beginner · 3D demoTurn from your upper backEasier: Side-lying open bookHarder: World's greatest stretch
  3. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold the boat for balanceEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  4. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoOpen and close your hands, bend and turn your wristsEasier: Wrist circlesHarder: Wrist flexor stretch

Legs for hiking

  1. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoSit between your heelsEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Wall sit2 × 20 to 30 s, shallow
    Beginner · Quads, Glutes · 3D demoBreathe throughout; against any solid wallEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)

Back and shoulders

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoOn a mat or towelHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever

Tips

  • The RYA's seven common senses: seaworthy, suitable equipment; tell someone where you're going and when you'll be back; get a forecast; only go out in conditions you can handle; avoid boating alone; avoid strong tides, offshore winds and poor visibility; and consider other water users.
  • Buoyancy aids suit dinghies; lifejackets, designed to turn an unconscious person face up, suit yachts and coastal or offshore waters. Under the racing rules, a wetsuit isn't a personal flotation device.
  • On the water: a few minutes' easy sailing, then short hiking bouts and a few tacks and gybes before your start. Duck the boom: it caused almost a third of beginners' injuries.
  • If you capsize or fall into cold water, the RYA passes on the advice to float for around 60 to 90 seconds while the cold shock passes, and to stay with the boat (our suggestion).
  • After any knock to the head: Recognise and Remove, and no racing for at least 21 days.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the sailing warm-up: safety checks, legs for hiking, back, shoulders and hands before you launch take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.