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Training for windsurfersHow to get fit for the windsurfing season

Sascha Lange

 · 05.04.2023

Training for windsurfers: How to get fit for the windsurfing seasonPhoto: Johannes Gey
Sascha Lange is a personal trainer and experienced windsurfer. He has already worked with numerous national and international windsurfing pros.
We spend too much time sitting at our desks and too little time by the sea. That takes its toll at the start of the season. As a personal trainer and windsurfer, Sascha Lange knows this from his daily practice. With his training on the beach (or in your living room), you'll be supple and fit for your next session!

Imagine that you, the sail and your board form a unit like a car. The wind is the fuel that drives the motor (sail). The resulting power is transferred via the gearbox (mast and body) to the tyres (board), which convert the energy into propulsion.

You are the most inconsistent variable. If your body has no tension and stability, you will leave a lot of energy (wind) on the track. You will also glide on and through less easily. You won't be able to take advantage of strong gusts either and the elements will do what they want to you.

To make sure this doesn't happen and you come out of the winter fit, I've put together a good mix of exercises that will boost your all-round performance on the water and ensure you always come out of the water with a big grin on your face.

We show you these exercises in this article:

Isometric Dragon Squat with the medicine ball

Squat down with your legs crossed so that your knee is just above the floor. This position alone can be strenuous.
Photo: Johannes Gey

Lunge and circle a weight around your head

Take a deep and wide lunge with your back knee hovering just above the floor.
Photo: Johannes Gey

Circle the weight in front of your body with your legs raised

When performed correctly, this is one of the nastiest ab/core exercises ever, as the muscles have to constantly keep the body in balance. I recommend using a weight between 1 and 5 kg, which you move in a large circle in front of your body with your arms stretched out.
Photo: Johannes Gey

Push-up from left to right

This exercise is a tough one, even though it looks so easy. Get into a push-up position and move your upper body from left to right.
Photo: Johannes Gey

Bend on your toes on one leg and transfer the weight

This exercise doesn't just sound wild, it's also really tough. If you find it too difficult to stay in this position on your toes and move your weight from left to right, you can also use a soft surface or an air cushion without lifting your heel.
Photo: Johannes Gey

Explosive one-legged shoulder press with the boom

This exercise would certainly be too easy with just a boom, so you can also use your harness or neo. The leverage should not be underestimated when the neo is hanging from the outhaul. Here too, the focus is on the core, which has to compensate for all the movements, and the shoulders, which will start to burn after a few repetitions. Start with your head between the boom and then accelerate explosively as you push up.
Photo: Johannes Gey

Forearm training with the boom

Every surfer's forearms start to ache when the temperatures are freezing and they have to wear gloves. Cramps are also not uncommon after a long winter break. Grip the boom so that both palms are facing upwards and stretch it away from you.
Photo: Johannes Gey

Squat with one-sided load

No exercise trains more muscles in the body. The squat is still the most perfect exercise of all and should not be missing here either. But here I have a modified form for you. Take your pole and hang a weight on one end. I have used my Neo. You stand at the other end of the pole. Even if a wetsuit doesn't seem heavy at first, the leverage should not be underestimated and can still put a lot of strain on you because you now have to keep your balance and your entire core muscles have a lot to do.
Photo: Johannes Gey

Put your knees down

Sit on the floor, lean backwards, support yourself with your arms and place your feet in front of you so that your knees form a 90-degree angle.
Photo: Johannes Gey

Place your feet next to each other

This exercise will also improve your hip mobility. But be sure to listen to your body's signals. Everyone has different body compositions and therefore feels different movements differently. Put both legs down. Place one leg in front of you and one behind you. With a straight back, lean on both arms in front of the front leg.
Photo: Johannes Gey

Large circles around your body

Experiment with your body and with different movements to get to know your body better. As an example, here is an exercise that will greatly improve your coordination, flexibility and balance. To do this, bend your knees slightly and touch the ground with the tips of your feet as far away from your supporting leg as possible.
Photo: Johannes Gey

Tip: On his Instagram account, Sascha Lange regularly shares tips for fitness exercises that are particularly suitable for windsurfers!

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