Kiteboarding Winter Training Program

Strengthen your body over the winter months to be stronger for next season.  The 3+ sessions / week days are behind us until next spring.  Keep active and build strength so that you do not injure yourself on your first day of your kiting vacation to Baja.


2 basic training components: cardiovascular training & strength training.

Cardio: paddle boarding (SUP) and mountain biking are great ways to boost your abdominal and lower back strength while working your cardiovascular system.

2 to 5 hrs. of cardio in your week is very important; you can run, swim, cycle, or anything that is continuous movement.  Bottom line is to try and find an activity that you like.

Strength training: there are a few different ways to fit weight training into your life.

In the gym, using your body weight, or a medicine ball... any alternative idea for strengthening is welcomed.


Here's an example of a standard weight program to perform in the gym.              

A few rules

  • Start with a 10 minute cardio warm up...every time, run, or bike.
  • Your first set is a warm-up, and then you go into your heavy weights, and move onto your next exercise where you will do the same.
  • If you are not sure if you are doing the exercise properly= ask for help. ( is a great option for training consultation and is locally owned and operated)
  • It is better to lift a lighter weight and go through the full range of motion of the muscle than a heavier weight and have part of the muscle very strong, and the extremities (where the injuries occur) weaker.
  • The training program should change every 4 to 6 weeks, your body will adapt to a training program and your gains will be less after a period of time.

In the gym

2-3 times per week for about 60 minutes.

It is very important to work the upper and lower body.  If you go to the gym more than 3x per week you will have to split your trainings in body parts (chest, shoulders, arms, legs, and back) but since the focus is on building up functional strength, not the "look good" muscles (aka flex in mirror guy), include lower and upper body in every workout.


General Kiteboarding Weight Training Example:

10min cardio warm-up, 10 reps to warm up then 3x10-12 (meaning that your muscle group should fail within 10-12 reps, if you succeed 3x12 at 'n' weight the next week you will be lifting 'n+2.5lbs’.

Day 1 Day 2 Day 3
Piston Squats Squats Front squats
Incline dumbbell press Bench press Hi/Low diagonals with pulley
Box jumps Leg curl Lunge with dumbbell
Seated row Reverse Pec dec (or Fly) One arm row
Leg curl on ball Dorsals (back extensions) Standing calf raise
Chin ups / Pull ups Dips Abs roll out
Hanging knee up (leg raise) Bicep curl & tricep curl  

Some of these exercises can be done outside using your body weight to get a good workout and increase your power.

Body weight training can leave you the most sore of all. Using a circuit style of training can be fun and very hard work including push-ups, chin-ups, box jumps, jump squats, step ups, one leg drills, etc...

Last of all I am including an old national kayak team medicine ball training, which will challenge you.



The key to Medicine Ball training is to constantly be thinking CORE STRENGTH- abdominals, back muscles, hip flexors, etc.  Exercises should be done forcefully, using full range-of-motion, and maximal core power.  Try not to use arm power to pass/throw balls.  In addition to building core-strength, power, and flexibility, these exercises also serve to strengthen and maintain elasticity of connective tissues (tendons and ligaments).

Do 10-20 repetitions of each, once exercises are learned, should provide a fairly active/non-stop session.

With a partner, using larger balls.

1 – Half-Twist Rotating Pass
Can be done from either a standing or sitting position.  Standing back-to-back, knees slightly bent, feet shoulder-width apart.  Arms extended holding the ball, rotate to the right and hand ball to partner who then rotates across their body and hands ball back on opposite side.  Do exercise quickly, but don’t toss ball at partner… hold onto ball against momentum until partner grabs it.  Try to rotate from the core, and not with the lower body. Complete desired repetitions then reverse direction.  Can do initially with arms bent/held in closer for warm-up, then with arms extended causing increased momentum/centrifugal force.

2 – Full-Twist Rotating Pass (Figure 8)
Same as above, but standing further apart.  Both partners rotate to their right, and with full rotation pass ball between them behind their backs.  Ball travels between partners in a figure 8.  Complete desired repetitions then reverse direction.

3 – Diagonal High-Low Pass

Standing back to back, knees slightly bent, feet shoulder-width apart.  With back extension, pass ball up and over one shoulder to partner, partner receives ball and brings it diagonally down across body to pass it back down by the lower legs.  Complete desired repetitions then reverse direction, then change sides.

4 – Wood-Chopper  (Over-Under Pass)
Standing back-to-back, with feet greater than shoulder-width apart and knees slightly bent.  Holding ball above head with arms extended, bend at waist allowing arms to swing and pass ball through legs to partner.  Partner grabs ball and rises, passing ball back overhead with arms extended.  Allow slight hyperextension of the back during – best done with partners of the same height.  To avoid confusion, pass ball with hands on sides, grab ball with hands over/under.  Complete desired repetitions then reverse direction.

With a partner, using larger balls.  (Or if alone, throw against wall for ball return)

5 – Chest Pass

Stand with knees slightly bent, feet shoulder-width apart.  Holding ball at chest, lean back with ball, and use body leverage to push ball forward as far as possible.  Ball should move straight out from chest.  Can be done with step forward, or feet fixed and slight hop off ground.

5a – Frog-Hop Chest Pass

Same as above, but performing 1-3 deep squat jumps with ball held at chest, ball passed on last jump as you explode into the air.

6 – Forward Overhead Throw

Standing with knees slightly bent, feet shoulder-width apart.  Start with ball down between legs, straighten to bring ball above head arms extended, lean back and use power from core to throw ball forward.  DO NOT USE ARMS to throw ball… arms should remain almost straight through range of motion.  Ball’s trajectory should be nearly straight.  Can be done with step forward, or feet fixed and slight hop off ground.

7 – Backward Overhead Throw

Standing with knees slightly bent, feet greater than shoulder-width apart.  Start by holding ball above head, arms extended, bend at waist and squat allowing ball to move down between legs.  Immediately reverse direction, keeping arms extended, and toss ball overhead by extending at knees and hips.  Ball should follow nearly straight trajectory, do not use arms to throw ball.

8 – Pressing Height Throw from Squat

Standing with feet shoulder-width apart, holding ball at chest, lower into deep squat position and explode out of ground, pressing ball up into air as high as possible at same time.

8a – Underhand Height Throw from Squat

Same as above, but launching ball upwards from down between legs.  Start with arms holding ball extended up above head, then lower into squat with arms/ball coming down between legs.

9 – Rugby Toss

Standing with knees slightly bent, feet shoulder-width apart, ball held low in front of body.  Start by twisting to one side to build momentum, reverse to other side, then launch ball high diagonally upwards across body.

10 – Shot-Put Throw

Standing with knees slightly bent, feet shoulder-width apart, ball held low in front of body.  Twist to right side and immediately reverse to bring ball up to left shoulder with rotation, and then push ball forward with left hand.  Complete desired repetitions then switch sides.

11 – Press Throw from Squat, with Sprint

Standing with feet shoulder-width apart, ball held at chest, lower into squat position, rise and press ball upwards and forwards… sprint to retrieve ball before 2nd bounce!

With a partner, on mats, using smaller balls.  When catching balls, maintain follow-through with ball’s direction of movement – or it will hurt!!

12 - Sit-up Throw (Pullover Pass)
Lying on back with knees bent, holding ball overhead with arms extended, partner stands in front.  Begin sit-up motion, using momentum gained by action of passing ball FORCEFULLY to partner.  Do not use arms to generate force to launch ball.  Standing partner gently returns ball, received overhead by seated partner.

12a – Sit-Up Throw Off-Centre

Same as above, but ball is thrown/received overhead to one side and returned from that side.

13 – Seated Rotational Throw

One partner seated, legs comfortably outstretched (slightly bent).  Other partner stands facing, a few feet away.  Standing partner throws ball to one side of seated partner (accuracy important!) – throw should be with enough force to cause rotation in seated partner.  Ball caught with rotation and returned WITH FORCE diagonally to standing partner.  Standing partner catches with follow-through, and immediately throws again.  Complete desired repetitions then switch sides.

14 – Lying Overhead Throw (Fish-Drop)

One partner lies on stomach, arms outstretched.  Other partner stands over, gently drops (places) ball in waiting hands of lying partner, who immediately throws ball back up as high as possible.  Do not let ball hit ground.  Lying down partner strives for minimal hand-ball contact time.


For any small group ( 4-6people) who want to be walked though the medicine ball training Please contact us.

Enjoy your winter training


Prevent. Perform. Recover.

Equinox Health Clinic