Michelle getting ready for a session at Honolua Bay!
Want to burn more calories and immediately improve your performance? Step up and hang loose! Having good balance helps you perform better, get stronger, and reduce the occurrence of injuries.
Each training session, I incorporate balance training, whether my clients surf, stand up paddle, windsurf or just want to walk on the beach with more confidence. I always say, “water is an unstable element; always moving… so is your board as you carve your turns..recruit more fine motor muscles from your hips, knees and ankles and watch what happens.”
Balance training is a wonderful way to cross-train not only your body, but your brain gets quite a workout too! Your brain has to learn fast; how to fire all the muscles in the right order, and to keep you from falling off your board!
The technical term for this type of training is called neuromuscular and reactive training. This method of training definitely increases and enhances one’s performance, for it requires the ability of the muscles to exert maximal force output in the fastest amount of time! Your body is forced to stabilize and react as the central nervous system determines or sets the speed of this reaction.
There are endless exercises one can perform on different types of unstable platforms. I have over 10 or more pieces of equipment that allow me to change it up for my clients; depending upon one’s level of fitness and balance skills.
One of my favorites is the INDO (www.indoboard.com) It’s fast and you can do all kinds of tricks on it. I’d recommend starting on the sand or grass to slow it down if you are a beginner. The harder the surface, the faster! I also place the INDO board itself on top of a inflatable soft disc. Here, you can perform squats, push-ups, and many more exercises! If you are an advanced client, I’ll have them do bicep curls while balancing on the INDO board.
You can also perform single leg squats on a piece of a dense half-foam roll. Another great balance exercise that really targets your core is to balance on your knees on a stability ball! Starts first by being near a sturdy object.
What’s more, I like to use a piece of equipment called the BOSU, which stands for “both sides up.” It’s revolutionized fitness training and is really awesome. Simply standing on one leg is hard enough. Start with shoes first so your arch doesn’t burn, then as you get stronger, try it barefoot.
For my really advanced clients, like Tony Colletta, our N. shore lifeguard, pulling land 360s, as he rips on my custom built Kazuma surfboard that moves wildly on Brett Lickel’s Surf Ball. This is toe grabbing, hear-stopping fun!
My clients swear that they noticed an immediate difference on the water. Balance training burns more calories, tones your legs, works your core and trains the brain to react quickly.
See you on the water!
Stayed tuned for more articles to keep you fit on and off the water!
Suzie
HI Susie,
you have a very informative web site and blog. I enjoy following it. I find it interesting and supportive that you promote the Indo Board. I was intoduced to the Indo Board during my rehad after breaking my sacrum and my pelvis in 4 places. I totaly agree with your comments on it, it did wonders to bring my balance and reactions back. I still use it and I have 2 in my Windsurf/Kitesurf Shop for my customers to try. I have kids classes for windsurfing and the first thing they do when they get to the shop is work/play on the Indo Boards. Many parents are buying them for their children to develope their balance skills. We also use the inflatable cushion, it’s also safer for those who are starting out and don’t feel comfortable on the roller. With more air, the cushion is challenging and a good workout for all balance directions. Cheers!
Aloha Kevin! Yours ears must have been burning, for Mike just mentioned that your shop stocks the INDO. I’m glad you are enjoying the blog. Mike has done a great job! I’m sorry to hear of your accident. Wow! I used to work in orthopedic surgery and have seen my share of busted pelvic conditions. Do you have any hardware in their? I used to sell all the screws and hardware systems for intense fractures like that. Yikes. But, sounds like all is well! People are learning at all ages, just how important balance is for everyday challenges. I have some clients here on Maui who never walk on the beach because their balance is a little off. Just like you said, put them on the INDO on the disc, I hold their hands and before you know it, they are on their way and their confidence soars! And yes, more air is more intense. Very cool! Sometimes, I’ll put the INDO board on top of a BOSU and then put 8-10 dumb bells in their hands and ask to tuck, get low and tap the INDO board from side to side. Only for the advanced!
You must be busy this time of year with classes and such! Hopefully you get some time to take a break and get on the water yourself! The trades are blowing hard today here on Maui!
If I can every be of help to you, please drop a note. Mahalo! Suzie