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Paddle Boarding Basics

Paddle Boarding Basics

Credits: By: Kelly Taggart
Photos: Allen Carrasco

Meet Cameron Trickey, a health and wellness coach and personal trainer, who also offers lessons in stand up paddle boarding. Known as Coach Cam, he’s co-owner of The Stand Up Paddle School in Southern California. Born in Melbourne, Australia, Coach Cam played professional Australian rules football for over 10 years. His father was an Olympic swimmer, so the water was a favorite past time both in the pool and the ocean. Since surf life saving is a big part of the heritage and culture in Australia, he spent countless hours training in the ocean on all the equipment, including boats, skis, and surfboards, often competing in many of the ocean sporting events. After retiring as a professional football player, traveling the world was Coach Cam’s next adventure. This brought him to the states where competed in triathlons, adventure racing, and ocean racing - participating in more than 50 events and finishing in the top three in most of the competitions. Today, Coach Cam thoroughly enjoys training others in the fun and exciting sport of stand up paddle boarding! For proper paddle board posture, warm up and technique, Coach Cam offers the following information to get everybody up on his or her boards and paddling away in no time!

Lesson Up!

Perception and balance on the board is very important as it helps prevent wobbling or falling over. To help build better balance and warm up muscles before stepping out on the water, try these simple Coach Cam approved steps.

Exercise 1: Stand on one leg, with the knee bent slightly, and close your eyes. Hold that position to warm up the stomach muscles and then switch legs and repeat the process.

exercise1

Exercise 2: Stand on one leg, with the knee bent slightly, and close your eyes. Hold that position to warm up the stomach muscles and then switch legs and repeat the process.
exercise2

Exercise 3:  To warm up from a paddling position and stretch the back, lay facedown and place hands on either side at about waist level. Leaving the hips on the ground, straighten your arms and raise your upper body, stretching out the lower back. Hold for a few moments and then sit up on your knees, extend your arms in front of you along the ground and lower your head down, holding for a few seconds to stretch. With hands still on the ground come up onto the balls of your feet, straighten the legs the best you can and hold the “Downward Dog” yoga position for several seconds.

 

 

 

Exercise 4:  Do a few classic lunges with the chest out and shoulders back, holding the position and then switching sides.

exercise4

 

 

 

Exercise 5: Raise your arms above you and lock hands together. Bend knees and squat while balancing on the balls of your feet. Roll up onto your toes and hold the best you can for a few seconds.

exercise5

Getting On Board with Paddle Boarding

More experienced paddlers can get straight on the board and start paddling right off or even start from a kneeling position. For beginners it takes more effort at first. Lay on your stomach on the board with the blade of the paddle slightly underneath you and the handle sticking out the top of the board. Paddle with your hands about 8-10 strokes out and then in one motion; move up onto your knees. Reposition the paddle across the board and then go up to your feet and grab the paddle. At this point it’s very important to keep the momentum going. With one hand on top of the paddle and the other about hip level, stick the paddle into the water in front of you and immediately paddle twice on each side to keep the propulsion in motion. Keep your feet apart for balance with your knees slightly bent as you continue paddling. You should be reaching in front of you using the leverage of your wide-set hands and dragging the paddle toward your body, stopping the stroke at your heel. If done correctly you will feel it pretty much right away in your obliques and your abs. In time you will build up your legs, arms and shoulders too. Coach Cam suggests starting your first lesson on flat water, as there are fewer currents, tides, waves, or sea creatures to deal with and then progress upward as you feel more confident.

For more information visit coachcamfitness.com

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Posted in Health & Fitness, Summer 2012

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