Off-Season Conditioning and Fitness Tips for Water-Skiers and Wakeboarders

Is it winter at your house? Is your boat in hibernation? Is your body yearning to hit the water? Will your body be ready to hit the water when warm weather approaches again? If you aren't lucky enough to live in a climate where waterskiing and wakeboarding is a year-round option, read on.

Keeping in shape in the summer months is easier due to being outdoors and participating in some sort of water sport. But when winter comes, it's easier to become slack, develop unwanted weight, and see the muscle tone decrease.

This feature is geared towards keeping you in shape in the off-season and getting your body ready when it is time to strap on your water toys. However, these tips can come in handy during the in-season as well. Follow good nutrition habits, exercise, and don't forget to stretch before you exercise.

LEGS/KNEES

Your legs are one of the most important target areas. Try leg presses, extensions, and curls.

Wall Seats: (tip submitted by Ron Cooper)
Sit against a wall with your feet shoulder width apart and about 18-24" away from the wall. Start sliding down the wall and hold a slightly flexed position for about 30 seconds, then slide down further to a more flexed knee position, again holding it for 30 seconds. Finally slide down to where your knee is at a 90 degree angle between your upper and lower legs and hold for 30 seconds. Then reverse the routine by sliding and holding positions as you go up. As your legs get stronger, simply hold the positions longer - try 60 seconds.

ABDOMINALS

Don't forget your abdominal muscles. They are key to helping you hold the correct waterskiing body positions. To strengthen the abs try mini sit-ups, crunches, and variations of leg lifts.

SHOULDERS AND BACK

For strengthening your shoulders, back, and also the legs, I have found the rowing machine to be the best off-season workout tool for me. I usually row 20 minutes a day, three to four times a week. Also, try front and side raises, and pull downs.

CARDIOVASCULAR

The cardio workout is essential for building your endurance. Aerobics at least three days a week is always great to get you in shape. Join a gym or a health club, or use cardio or aerobic videos. And don't think aerobic exercise is just for females. Guys can benefit from is as well.

ALTERNATIVES

Many water-skiers and wakeboarders also use a treadmill or Soloflex to keep in shap. And many switch gears and take to snow skiing and snowboarding for the winter, which also gives you practice running a course. Read more about this type of cross-training in my article, "Glass to Powder - From Waterskiing to the Snow Ski Slopes."

Many wakeboarders love trampoline training, not only to keep a lean body, but also to learn new wakeboard tricks.

Others like to play basketball because it helps build endurance and spring in the legs.

PLYOMETRICS

So, how do you gain power and not give up leg speed or flexibility? One answer is the use of plyometrics, which is a series of explosive drills and exercises that enable an athlete to develop power, which helps to increase speed and power.