Fitness Workout Examples
There is a wide variety of ways to develop strength, flexility, rapidity, endurance. This page provides selected examples of exercices to be considered. Best is to get a program developed by a professional who is particularly aware of what kids can do according to their age and development.
For competitive Opti racers, who typically will have a max weight of 110 lbs, the use of weights is typically not appropriate. So the use of the sailor's own body weight and of a light medicine ball should be preferred. It's also important not to over do it, and 2 or 3 sessions per week will typically be sufficient.
Endurance is best achieved with sports such as biking, cross country skiing, running, rowing, swimming etc. Again, best is to consult a youth fitness professional to develop a specific program. Here are a few references.
Nate Bower Workout for Young Athletes
Another Nate Bower Workout for Young Athletes
Sailing Conditionning 101 - for older sailors, yet relevant for the Opti sailor (no weights being used)
Sailing Conditioning 101 by Taylor Colvin - US Sailing Level 3 Race Coach, Collegiate Coach and NSCA Certified Personal Trainer (several videos within the page)
Sailing fitness warm up
For competitive Opti racers, who typically will have a max weight of 110 lbs, the use of weights is typically not appropriate. So the use of the sailor's own body weight and of a light medicine ball should be preferred. It's also important not to over do it, and 2 or 3 sessions per week will typically be sufficient.
Endurance is best achieved with sports such as biking, cross country skiing, running, rowing, swimming etc. Again, best is to consult a youth fitness professional to develop a specific program. Here are a few references.
Nate Bower Workout for Young Athletes
Another Nate Bower Workout for Young Athletes
Sailing Conditionning 101 - for older sailors, yet relevant for the Opti sailor (no weights being used)
Sailing Conditioning 101 by Taylor Colvin - US Sailing Level 3 Race Coach, Collegiate Coach and NSCA Certified Personal Trainer (several videos within the page)
Sailing fitness warm up
Note: initially published in Sept 2017