Training for sports

When weight training for sailing, be sure to include exercises that improve core strength, balance and joint mobility. Try to focus largely on ab and back exercises but be prepared to modify your training each day and don’t be afraid to a miss a session if your body doesn’t feel up to it.

The Swiss ball will fast become your new best friend with exercises such as Swiss ball leg extensions and Swiss ball leg curl. For leg extensions, simply sit on the swiss ball with your toes tucked under something heavy (this mimics your toe straps), in a rough hiking position. You should then straighten your legs whilst lifting your trunk, leaning back to allow for a little more resistance. Do this for three sets of 20 reps. For the Swiss ball leg press, lie on the ground with the ball under your heels with your body straight. Once in this position, lift your bottom up and bend your knees in order to draw the ball in towards your bottom by bending your knees.

Windsurfing involves twisting, turning and tension of the body, thus conditioning for windsurfing should include movements involving a mix of strength, mobility and core stability. With the exception of the rowing machine which is great for core strength, try to avoid static gym machines. Instead, add balance and agility to your exercises. This can be done through press-ups with your feet placed on a bosu ball, or sit-ups sat on a Swiss ball.

The Tour De France is the biggest race on two wheels and by following our tips, you could be one step closer to becoming the next Mark Cavendish. When it comes to strength training for cycling, focus on replicating the same motion you use whilst on your bike with both your upper and lower body. This will help to increase your muscular endurance as well as your overall core strength.

Renegade rows are a full body workout that targets muscles in the upper back and arms. Place two dumbbells shoulder-width apart and assume a push-up position, to start, use your right hand to push hard into the ground whilst pulling the dumbbell up to your chest with the opposite hand. Lower the weight in a controlled fashion and repeat on the opposite side.

Another effective exercise for cycling is the single deadlift, this targets the hamstrings and hips. Begin by standing on one leg, holding the kettlebell on the same side. Keep this knee slightly bent and perform a stiff-legged deadlift by bending at the hip, you should use your free leg for balance by extending it behind you. Lower the kettlebell until you are parallel to the floor before returning to the upright position.

Wimbledon may have been and gone this year but tennis is still one of the most popular ball sports in Britain.

Planks and side planks are highly effective when it comes to strength conditioning for tennis. If you think a normal plank is tough, just wait until you try a side plank - your obliques will hate you! Simply lie on your right side with your legs straight, use your right forearm to prop yourself up, then lift your hips to the ceiling so your body is a straight diagonal line. Sassily rest your left hand on your hip and hold this for sixty seconds, or as long as you can handle.

Bicycle crunches are also great for tennis training. Begin by lying on the floor with your lower back against the ground and place your hands behind head. Next, you should bring your knees in towards your chest whilst lifting your shoulder blades slightly off the ground. Extend your right leg to roughly a 45-degree angle whilst simultaneously turning your upper body to the lift and bringing your right elbows towards your opposite knee. Repeat on the other side for three sets of 20 reps.

If you fancy yourself a dab hand at rock climbing then there are a ton of exercises you can use. Take side dips, these may appear to be easy but if you choose a dumbbell with good resistance, you’ll feel the burn. Simply stand with your feet shoulder with apart and with the dumbbell in your left hand, slowly lower the dumbbell down your left leg, bending at the waist. Keep your right hand on your right hip, and bring the weight back up, using your stomach muscles for control. Repeat for ten reps before switching arms.

If you have a rock climbing buddy then you can build your strength whilst reliving your childhood…if you can stop yourself from giggling so much. Remember those wheelbarrow races you did on sport’s day? They’re actually great for your core strength, assume a high plank position and have your partner lift you by your ankles. Move your hand forward by about half a foot before repeating this movement with the left, repeating this about five times. Squeeze your core and your glutes and look straight ahead, keeping your body straight.

Visit one of our beautiful beachclubs, and join us for one of our sports-specific classes. Core strength for sailing, anyone? Rock climbing power? Sign us up!