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Strength and Conditioning while you’re at home

Strength and conditioning is important for all paddlers and key to maintain whilst you’re at home. Read our top 5 picks from the digital library, exploring the exercises you can do at home with little or no equipment or improve your knowledge during this time, ready to put into practice once we’re back out on the water. 

Strength and Conditioning Videos: What It Takes To Progress

Sandc Videos

Watch these short videos of a range of exercises that you may be able to try at home depending on your equipment, most of them can be done with little or no equipment! The videos support the athlete development framework, What It Takes To Progress, and English Institute of Sport Strength and Conditioning Coach, Helen Shipman, takes us through some of the key lifts and exercises of a youth strength and conditioning programme.  The exercises are designed to build the foundations of athleticism (motor control, mobility, strength, coordination) for both healthy development and long term sporting performance

5 shoulder exercises

5 Exercises

Read this short blog with 5 exercises you can do to strengthen your shoulder muscles at home, to help prevent elbow, wrist and hand injury.

Paddler shoulder prevention exercises

Here are some more exercises you can do in your living room to prevent shoulder injuries! The shoulder joint is often overused in canoeing and kayaking. It results in tight muscles, and strength imbalance between internal rotators (latissimus dorsi, teres major, pectoralis major, subscapularis…) and external rotators (teres minor and infra spinatus). Therefore, it is suggested that a regular stretching of internal rotators should be done.

Conditioning for kayakers: a complete off season programme

Read this blog post with a conditioning programme that you can start while you’re at home and continue once your back in the gym. This blog post explores the importance of conditioning so you can get the full benefit from paddling. Poor conditioning can lead to fatigue and soreness, detracting from the enjoyment of our sport.

The Youth Physical Development Model: A new approach to long-term athletic development

Read this blog post for an insight to your paddlers physical development for when we’re all back on the water. The development of physical fitness in young athletes is a rapidly expanding field of interest for strength and conditioning coaches, physical educators, sports coaches, and parents. Previous long-term athlete development models have classified youth-based training methodologies in relation to chronologic age groups, an approach that has distinct limitations. More recent models have attempted to bridge maturation and periods of trainability for a limited number of fitness qualities, although such models appear to be based on subjective analysis. The youth physical development model provides a logical and evidence-based approach to the systematic development of physical performance in young athletes.


Want to know more about strength and conditioning? Check out the British Canoeing Digital Library which has a whole host of resources to support your paddling, skill development, coaching, leading and guiding.