Additional information
Wind, boat and the body
Sailing is a sport where the pace and energy turnover are high. It is a good idea to work with injury prevention exercise training. Along with load management, regular fitness training will reduce your risk of injury and help you perform better.
The well-rounded sailor
To become a well-rounded sailor, you need coordination, agility, core strength and technique, as well as a good sense for strategic decisions while sailing.
Full speed ahead
The exercises target the back, thighs and shoulders, and aim to improve your stability on the boat, so more of your energy can be transferred to moving the boat along.
Free Get Set app
Download the Get Set – Train Smarter app on the go to get free access to exercises for sailors as well for other sports and specific body parts.
Exercises
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Leg cross supine
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Legg cross prone
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Gluteal stretch
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Kneeling lunge
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Bow and arrow
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Figure of 8 arm swing
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Pelvic control +
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Single-leg squat in forward bend
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Shuffle
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Leg cross supine
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Legg cross prone
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Bow and arrow
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Sidelying rotation
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Kneeling lunge
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Single-leg squat in forward bend
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Stand up +
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Single-leg squat in forward bend +
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Trapeze
Leg cross supine
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Swing straight leg slowly to opposite hand
Increase challenge by extending your legs
2–3 x 6–8 repetitions
Legg cross prone
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Take one foot towards the opposite hand
Alternate legs
2–3 x 6–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of knee flexion
2 x 8 repetitions for 3–4 sec each
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
2–3 x 6–8 repetitions
Bow and arrow
Purpose: To enhance shoulder control
Keep elbow in shoulder height during the pull
Stretch the elastic by drawing your shoulder back and rotating your trunk
Move slowely back to start position
3 x 8–16 repetitions
Figure of 8 arm swing
Purpose: To enhance shoulder mobility
Swing arms in figures of 8, keeping hips stable
Relax as much as possible during exercise
3 x 30 seconds
Pelvic control +
Purpose: To enhance pelvic control and strengthen lower back
Lift up your pelvic
Extend your legs in turn
Hold your pelvic lifted up during the exercise
3 x 8–16 repetitions
Single-leg squat in forward bend
Purpose: To strengthen the gluteal and thigh muscles and improve balance
Return explosively to start position
2–3 x 6–8 repetitions
Shuffle
Purpose: To strengthen the trunk
Lift up pelvic
Contract belly muscles and rotate forwards
3 x 10–15 repetitions
Leg cross supine
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Swing straight leg slowly to opposite hand
Increase challenge by extending your legs
2–3 x 6–8 repetitions
Legg cross prone
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Take one foot towards the opposite hand
Alternate legs
2–3 x 6–8 repetitions
Bow and arrow
Purpose: To enhance shoulder control
Keep elbow in shoulder height during the pull
Stretch the elastic by drawing your shoulder back and rotating your trunk
Move slowely back to start position
3 x 8–16 repetitions
Sidelying rotation
Purpose: To improve spinal flexibility
Lie on your side with the top leg and both arms outstretched
Rotate spine then stretch out your shoulder then elbow
2–3 x 6–8 repetitions
Kneeling lunge
Purpose: To improve hip mobility
Place one foot forward, keeping the knee over the heel
Keep your back straight and push your hips forwards
Your hips should be in front of your belly button
Perform the same movement to the side and diagonally backwards, keeping your hips parallel
2–3 x 6–8 repetitions
Single-leg squat in forward bend
Purpose: To strengthen the gluteal and thigh muscles and improve balance
Lift one leg until the thigh is horizontal
Tilt your upper body forward and perform a single-leg squat
Return explosively to start position
2–3 x 6–8 repetitions
Stand up +
Purpose: To strengthen the trunk and hamstrings
From kneeling position
Extend your hips and raise up
Pull in the elastic band to full arm extension
Alternate your step up legs
3 x 8–16 repetitions
Single-leg squat in forward bend +
Purpose: To strengthen the gluteal and thigh muscles and improve balance
Single-leg squat
Return explosively to start position, lifting the opposite thigh to horizontal
2–3 x 6–8 repetitions
Trapeze
Purpose: To strengthen the trunk and hamstrings
Lean backwards to simulate position in boat
Find neutral pelvic position
Extend hips and lift up upper body
3 x 8–16 repetitions
Leg cross supine
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Swing straight leg slowly to opposite hand
Increase challenge by extending your legs
2–3 x 6–8 repetitions
Legg cross prone
Purpose: To enhance back and hip mobility
Keep both shoulders firmly down
Take one foot towards the opposite hand
Alternate legs
2–3 x 6–8 repetitions
Bow and arrow
Purpose: To enhance shoulder control
Keep elbow in shoulder height during the pull
Stretch the elastic by drawing your shoulder back and rotating your trunk
Move slowely back to start position
3 x 8–16 repetitions
Pelvic control +
Purpose: To enhance pelvic control and strengthen lower back
Lift up your pelvic
Extend your legs in turn
Hold your pelvic lifted up during the exercise
3 x 8–16 repetitions
Pelvic control ++
Purpose: To enhance pelvic control and strengthen lower back
Lift up your pelvic
Extend both your legs
Hold your pelvic lifted up during the exercise
3 x 8–16 repetitions
Shuffle
Purpose: To strengthen the trunk
Lift up pelvic
Contract belly muscles and rotate forwards
3 x 10–15 repetitions
Single-leg squat in forward bend +
Purpose: To strengthen the gluteal and thigh muscles and improve balance
Single-leg squat
Return explosively to start position, lifting the opposite thigh to horizontal
2–3 x 6–8 repetitions
Stand up +
Purpose: To strengthen the trunk and hamstrings
From kneeling position
Extend your hips and raise up
Pull in the elastic band to full arm extension
Alternate your step up legs
3 x 8–16 repetitions
Trapeze +
Purpose: To strengthen the trunk and hamstrings
Lean backwards to simulate position in boat
Find neutral pelvic position
Extend hips and lift up upper body
Rotate trunk with arms crossed over your chest, then overhead
3 x 8–16 repetitions
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Play video
Leg cross supine2–3 x 6–8 repetitions
Play video
Legg cross prone2–3 x 6–8 repetitions
Play video
Gluteal stretch2 x 8 repetitions for 3–4 sec each
Play video
Kneeling lunge2–3 x 6–8 repetitions
Play video
Bow and arrow3 x 8–16 repetitions
Play video
Figure of 8 arm swing3 x 30 seconds
Play video
Pelvic control +3 x 8–16 repetitions
Play video
Single-leg squat in forward bend2–3 x 6–8 repetitions
Play video
Shuffle3 x 10–15 repetitions
