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Sports training

Windsurfing, kitesurfing and wing foiling warm-up: kit checks, mobility and landings on the beach

In these sports, the kit and the conditions cause more harm than tight muscles, so this warm-up starts with checks: the wind isn't offshore, your release and leash work, and nothing can catch a line. Then it moves the shoulders, back, hips and wrists you ride with and rehearses soft landings. No warm-up has been tested on injuries in these sports. You need nothing but a light band if you have one.

12 minBeginner10 movesA wall · A bandHip flexors · Shoulders · Glutes · Forearms · Back · Quads
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 carry your kit down the beachEasier: 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 CARs2 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold your board or a friendEasier: Hip circles on all foursHarder: 90/90 hip lift-off
  4. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoReach up as you turnEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  5. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoOpen and close your handsEasier: Wrist circlesHarder: Wrist flexor stretch

Activate

  1. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoA light band, if you have oneEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Bodyweight squat10
    Beginner · Quads, Glutes, Hamstrings · 3D demoInto your riding stanceEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Landings

  1. Pogo hops2 × 10
    Intermediate · Calves, Quads, Shins · 3D demoShort, springy contactsEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
  2. Jump squat2 × 3
    Intermediate · Quads, Glutes, Calves · 3D demoLand softly with your knees over your toesEasier: Bodyweight squatHarder: Box jump

Tips

  • Before you warm up, check: the wind isn't offshore and suits your kit and level; you have a buddy, and someone knows your plan; the quick release opens with one hand and resets, the leash release works and you can reach it, the depower works, and you carry a hook knife; the lines aren't tangled or worn; nothing fixed to your helmet can catch a line; and your impact vest or buoyancy aid is on (our suggestion).
  • Kitesurfers: launch and land with a trained helper, away from people, boats and rocks. A kite caught by a gust while it was being prepared once lifted 10 m and strangled a rider with its lines. Never wrap lines round your hand or body.
  • Wing foilers: a coiled board leash and a stretchy wing leash you can do up with one hand; on flowing water a waist leash is easier to release, as the RYA (Royal Yachting Association) advises.
  • Ride easily for a few minutes before jumps, tricks or racing, and come in before you're tired.
  • After a hard fall with a knock to the head: off the water, and follow our concussion guide's graduated return.

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

Find more moves like these

More sports training

Injury prevention exercises for runners

Foot, calf, balance and hop exercises taken from the running trials with positive results, in a 25-minute home routine for 3 or 4 days a week.

25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the windsurfing, kitesurfing and wing foiling warm-up: kit checks, mobility and landings on the beach take?

About 12 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. 9 of its 10 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.