Here's an excellent video from my good friend Suzie Cooney from Suzie Trains Maui. Well done Suzie, great tips!
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Entries in indo board (14)
Balance is another important component of Jon’s training program. Because the water is rarely smooth and glassy, the wind seldom calm, and you are standing on a large paddle surf board, YOU MUST TRAIN YOUR BALANCE! Balance is a learned component of your fitness training. Your body learns to balance in the same way you learned math when you were a child PRACTICE! PRACTICE! PRACTICE! You can’t expect to learn math magically without repetitive steps. Similarly, you can’t expect to learn balance magically. Female gymnasts practice myriad hours on the balance beam and even the best fall. Thus, when you are not paddle surfing in water, you must train your balance at home by simulating the unstable nature of the water. Training in this manner will make you better at not only SUP surfing but at almost every athletic endeavor.
Pretend you are viewing a side of a mountain that has a winding, narrow switchback trail connecting the bottom of the mountain to the top. This is analogous to a line of nerves connecting your toes to your brain. As an unused trail gets overgrown with brush and becomes impassable, so is the connection between your brain (specifically the cerebellum) communicating and sending feedback via nerves and nerve synapses to the muscles throughout the body. Your brain sends a signal via nerves to the muscles and return data back to the cerebellum so your body can adjust and maintain balance. This process is known as proprioception. Training your balance can also be pictured as taking a weed-whacker to that single track trail and removing the brush so you can use it.
You must train your balance in order to…
- Improve your coordination, motor skills, body control
- Increase body awareness
- Prevent injuries from potential falls
- Maintain healthy joints
- Improve posture
- Make movements more efficient, requiring less energy expenditure
- Improve athletic performance
- Improve PROPRIOCEPTION
Here’s a video on Jon’s 5 favorite balance training exercises…
- Indo flow 1 leg squat with trx
- TRX/Indo atomic pushup
- Trx suspended lunge
- Indo squats with body bar
- Kneeling on the ball
Fit for life… and how appropriate.
Each month, optimal nutrition puts together a mixer to get people outside and use their body… because health is a lifestyle. The event could be rock climbing, hiking, or just exercise in the park. This time, it was Balance Training at mission bay in san diego. How fun to break up your workout in the gym and get outside and move!
I led the group through a 30 minute exercise demo using the indo board balance trainer which I think is the best way to train your balance not just for board sports, but for most sports. The unstable surface forces you to recruit so many muscles to stabilize your joints, hold correct posture, and improve proprioception, all which are factors involved in your balance.
Once the group was well versed in correct posture and form, they were ready for some practical application of the balance training… Stand up paddle. Yes, this is the new cool thing, but it is actually a great workout which uses every single muscle in your body. Suplove brought their line of boards for the group to demo in the flat water… there was a board for everyone, large and small, and they all had a great time and got a killer workout in too.
This was a special day for me, since I was able to share with a bunch of strangers a bit of my life and how I train… on unstable surfaces where I have to use my body weight, and without many machines. Some of the best workouts I have ever had have been on a stand up paddle board, and when I can’t get out and paddle… I train on the Indo Board… to make me better out on the water.
You see, we can make our balance better. We can strengthen the connection between our brain and our muscles to coordinate movements more effectively… if we practice and train them to do so. When training on an unstable device like an Indo Board or Stand up paddle board, your joints and muscles give constant feedback to your brain, which in turn learns how to adapt to the situation. The more you practice, the more you adapt. Conversely, if you don’t train it… you can lose it. That connection can atrophy over time.
In all, this event turned out to be a huge success and we will be doing it again soon.
I hope to see you out there next time…
Here are just a few examples of why I like to use the Indo Board in my training sessions with clients - Especially for SUP!
I just saw this and had to share it since it is so cool. It is utilizing the indo board and it totally applies to surfing and SUP.
Here is an exercise I've been working on that has been challenging and fun at the same time. It utilizes the TRX and the Indo Board Roller to do a 1 Leg Scorpion and atomic pushup. I usually do about 8-10 reps of each while trying to maintain my balance. This is great for SUP! It is so core intensive that the exercise is fantastic for training your balance, stability and strength - all needed for stand up paddle surfing.
It's difficult! Let me know how it goes!
Here is some video of the TRX + Indo Board Fusion class that I helped to teach and create at IHRSA 2010 in San Diego. I think it generally went pretty well seeing that not many people were actually familiar with both tools and with so many moving parts and so many different ability profiles, it was difficult to keep the class flowing smoothly. All in all, I do think it was a success! Using both tools is a great way to train for Stand up Paddle as I have demonstrated in my FREE e-book on How to Train for SUP! Here's a little background:
The ability of the TRX to displace one’s center of gravity while creating limitless planes of motion and movement angles makes it an amazing tool for training the body in three dimensions. Indo Board was created to take people away from their typical stable environments by creating instability which in turn trains the mind and body to improve balance, proprioception, coordination, postural awareness and neuromuscular response. We believe the TRX is the best tool for training in 3-D, therefore, combining it with the Indo Board takes it to the next level. Training in 4-D. TRX, Indo Board, Jon Ham, and You Lee Rodriguez collaborated on this project to create a workout further challenging the TRX user by taking the normally stable contact point whether it's the feet or hands, and adding instability to that point. The net result is a workout that provides increased muscular recruitment along with a greater challenge to the bodies balance and stabilization systems producing a more dynamic result. Thanks to You Lee Rodriguez for the great background beats!
Here is a quick interview I got at IHRSA with Scott Adams from Surf Stronger. Scott has some new DVDs out with TRX training in them that are fantastic. He also has a series of surf training camps coming up soon so keep an eye out at the beach community near you! Scott had just finished taking my Indo TRX Fusion class and had some great things to say. Thanks Scott!
Here is a video I posted on our other website that is meant to explain how to use the Indo Original Flo GF for balance training, posture, and core stability. I wasn't going to post it here, but it is VERY applicable to Stand Up Paddle Surf training. I have been using this Indo Original Flo GF with my clients and I'm finding that it is so valuable to use on One Foot! Training one foot at a time is a great way to break your balance down to into finer segments and target one leg at a time. If one leg is stronger (which usually is the case) then you can target that leg more to build up your weak links. Enjoy!