Whether you are a beginner, intermediate, or a professional wakeboarder, participating in this sport definitely requires a lot of balance. Lacking balance out on the water can potentially lead to serious injury and emphasizing balance training should be a priority for all wakeboarders. Listed below are three exercises that can help take your wakeboarding skills to the next level and more importantly, minimize the major wipeouts that can leave you injured instead of ripping it up behind the boat. But before you try these exercises out, schedule an appointment at First Choice to make sure these are right for you!
Bird Dogs. This exercise will strengthen both the glutes as well as the core musculature, which are key muscles when developing a solid foundation and optimizing your balance. To perform this exercise you will start in the quadruped position (on your hands and knees). You are going to want to maintain a neutral spine throughout this exercise, so make sure to tighten up your core by engaging the abs. Next, you will kick one leg straight back and at the same time, raise your opposite arm. Pause at the top of this movement and then lower both your arm and leg. Perform 15 repetitions on one side and then switch to the other side.
Bosu Ball Squats. Looking for a little more air? Strengthening the quadriceps muscles will give you that extra “pop” off the top of the wake and give you that major hang time you need to land your latest trick. Once you are standing on the ball, bring your legs about shoulder-width apart. Begin the squat by bringing your hips back like you are sitting down in a chair. Pause at the bottom of the squat and then simply stand back up while making sure your knees are in line with the direction of your feet.
Single-Leg Bridges. Cutting hard into the wake requires a powerful hip drive. This glute strengthening exercise will help maximize your speed coming into the wake, setting you up for some major air. Start this exercise by lying down on your back with both knees bent up and your feet flat on the mat. Now straighten out one leg so your leg is just slightly higher than your other knee. Engage the glutes and drive your hips up. Pause at the top and then slowly lower your hips back to the mat.