Kiteboarding Exercises with Sarah Ellis from Anthony Spencer on Vimeo.

Transverse Lunge with medball twist

for Improving balance, especially during carves and transitions.

works Core muscles, specifically obliques and upper thighs.

how Start with feet shoulder width apart holding medball at chest level. Step out and around ending with legs in a lunge position and medball at opposite side of body.

reps 20-25 each leg (straight through or alternating legs)

Single leg dead lift with row

for Endurance going upwind, balance for standing start, ankle strength, keeping the bar in during unhooked moves

works Hamstrings, gluts, upper back muscles, foot and ankle strength

how Start with arm in row position, with the same knee raised. Extend leg and arm pivoting over stationary leg. Bring back up to starting position.

reps 20 per leg

Single leg dead lift with row

for Endurance during riding, body control in the air i.e. repositioning the board for landing

works Transverse abdominals, obliques, outer hip muscles

how Start in side plank position with elbow directly under shoulder and legs out straight. Lift top leg keeping foot facing straight forward or slightly toward the ground. Bring back down to other leg slightly touch then repeat.

reps 15 per leg

Side holds with reach through

for Spins, riding endurance for maintaining good body position, stabilization during landing, body control in the air

works Transverse abdominals, obliques, hips, shoulder stabilizers

how Start in side plank with arm extended directly under shoulder and legs out straight. Wrap top arm underneath body rotating hips down. Open back up to arm facing the sky then repeat.

reps 15 per arm

Plank with reach through and heel tap

for Riding toeside and blind, core strength for enhancing correct body posturing during long riding sessions, stabilization for landing, body control in the air

works Shoulder stabilizers, obliques, transverse abdominals, chest, inner thigh

how Start in push-up position then extend left arm toward the sky while bringing right leg through underneath your body and tapping the heel directly at midline. Try not to put all your body weight on the outstretched heel. Repeat by alternating sides using right arm and left leg.

reps 10 per side

Plank with cross tuck

for Spins, front rolls, raleys, carving turns and transitioning, riding endurance with good body positioning

works Core, obliques, transverse abdominals, spinal extensors

how Start in push-up position then bring right knee up to tap left forearm rotating hips under your body. Repeat coming back to push-up position then alternating to opposite side.

reps 10 per side

Push up position change elevation to plank

for Shoulder stabilization and strength for unhooking, shoulder stabilization for controlling the kite with one hand on the bar, riding endurance for maintaining correct body positioning

works Chest, triceps, core, quads

how Start in push-up position then drop down to one elbow then the other ending in plank position. Then push back up one are at a time ending in push-up position.

reps 1:00 minute (around 15 bouts per arm)

Single Leg Squats

for Absorbing chop, popping, landing, ankle control in straps, general riding endurance

works Quads, gluts, shoulders, feet and ankles

how Start by standing on one leg holding medball at waist level. Squat down on one leg extending arms out to shoulder level.

reps 20 per leg